13-Minute Breathing Exercise for Anxiety

Anxiety can make your mind and body feel like a shaken-up snow globe—all chaos and confusion, every thought and stressor swirling chaotically around. Breathwork can help all of that snow or sparkles settle, resulting in a stiller mind and a calmer you.

Restless states tend to arise when we’re disconnected from our breath and our internal world. Too much time on social media, lapses in self-care, a lack of sleep, or overwhelm from external factors can all contribute to an aura of anxiousness. The following breathwork session is about being still, calming the mind, and coming back home to your breath. Internal check-ins, visualization, and box breathing invite you to slow down any time, banishing anxiety in favor of a stiller space.

13-Minute Guided Breathing Exercise for Anxiety

The goal for this breathwork session is comfort and ease. Gather whatever props you prefer—from blocks to bolsters—and support your body in a seated or prone position.

Supported Easy Pose

If you’re not sure what shape makes sense for this meditation, begin in Supported Easy Pose. Grab a block or pillow and place it beneath your sit bones.

If you’re seated, bring your hands to your thighs, palms facing up. Touch your index finger to your thumb. Close your eyes and settle more deeply into the earth.

Notice your natural breathing and whatever feelings begin to arise as you sit in stillness.

Now, imagine that your breath has a color—a hue that’s soothing to you. Begin to deepen your breath. With every exhale, try to drop even deeper into your seat.

Box Breathing

There are four parts to every breath in box breathing: the inhalation, the pause at the top of the breath, the exhalation, and the pause at the bottom of the breath. Box breathing asks that you level out the length of all four parts.

Begin with letting each part take a count of three. After a few breaths, maybe you lengthen to counts of four. If you’re ready, breathe your way up to five. Spend several minutes breathing at whatever length feels best for you, focusing your awareness on the present moment and the sensation of the breath.

Closing

Release the box breathing and return to deep, intuitive breathing. Notice any differences in your body and mind.

Set an intention to carry with you into the rest of the day, even if that’s just to radiate your newfound sense of calm and ease.

Take one final clearing breath and sigh out of your mouth.

Bring your hands together at heart center, bow your head, and thank yourself for showing up for this breathing exercise today. When you’re ready, open your eyes.