By: Dr Ruslan Pashchenko
Updated:December 22, 2024

How to Relieve Anxiety and Panic Attacks in 3 Minutes

Anxiety and panic attacks can strike suddenly, leaving you overwhelmed. The good news is that you can calm your mind quickly using simple breathing techniques. These proven methods help stabilize your nervous system and regain control in just a few minutes.

Why Breathing Helps Relieve Anxiety

Anxiety disrupts breathing patterns, triggering shallow or rapid breaths, which worsen stress. Breathing is unique because it is both voluntary and involuntary, making it a powerful tool to calm your body and mind. When you regulate your breath, you influence both your physical and mental state.

3 Effective Breathing Techniques

1. Diaphragmatic Breathing

Diaphragmatic, or "belly breathing," engages the diaphragm muscle, promoting deeper and calmer breaths. Here’s how to do it:

1. Place one hand on your chest and the other on your stomach.
2. Inhale deeply through your nose, letting your stomach expand like a balloon while keeping your chest still.
3. Hold your breath for 2–3 seconds.
4. Exhale slowly through your mouth, contracting your stomach muscles to empty the air completely.

Repeat this process 10 times. This technique signals your nervous system to relax and reduces anxiety almost immediately.

2. Box Breathing (Circular Breathing)

Box breathing is a structured technique often used in yoga and stress management. It stabilizes your breath and calms the mind. Follow these steps:

1. Inhale deeply through your nose for a count of 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly through your mouth for 4 seconds.
4. Hold again for 4 seconds before repeating.

Perform this cycle 2–3 times. The rhythmic pattern helps stabilize your heart rate and reduce feelings of panic.

3. Quick 7-Second Breathing Technique

This method works as a rapid “emergency” tool to calm anxiety in moments of high stress:

1. Take a sharp, deep breath in through your nose.
2. Hold your breath for 1–2 seconds, then inhale slightly more air.
3. Hold for another 5 seconds.
4. Exhale slowly and completely through your mouth.

This quick technique resets your nervous system and instantly reduces stress.

Why These Techniques Work

By consciously controlling your breathing, you activate the parasympathetic nervous system, which reduces your heart rate and calms the fight-or-flight response. This effect helps prevent anxiety and panic from spiraling out of control.

Tips for Long-Term Stress Management

• Practice breathing exercises daily to build resilience to stress.
• Limit sugar and caffeine, which can increase anxiety levels.
• Incorporate relaxation techniques like yoga, mindfulness, or journaling into your routine.
• Stay physically active to maintain a healthy nervous system.

Conclusion

Managing anxiety and panic attacks is possible with simple breathing exercises. Diaphragmatic breathing, box breathing, and the quick 7-second technique can calm you instantly and give you control over stress. Make these practices part of your daily routine for better mental well-being and confidence in managing anxiety.