Lower your Anxiety in 3 Minutes

Do you often find yourself in situations where anxious thoughts have taken over your mind? It could be while you are in the midst of people, at home by yourself, or maybe the feeling just lurks with you throughout the day. In these moments it can feel as though your body’s reactions and thoughts are uncontrollable. For example, having a fast heart rate or sweaty palms. It can be quite frustrating having your body respond in ways you don’t want it to, but there are methods to put your anxiety at ease.

In this blog, I will go through a 3 minute deep breathing technique to do 3 times a day. The 4-7-8 breathing technique helps increase the body and mind connection. The exercise will help you watch the anxiety go down like the ocean’s tide, slow but steady.


Step 1: Position

Sit or stand in a position where you feel comfortable. You want to have your shoulders down and your body straight up, nice and tall. Next, you want to relax your eyes and place your tongue behind your top front teeth. Place one hand on your chest and the other on your stomach.

Step 2: Inhale 

Start to inhale for 4 seconds through your nose. Allow yourself to become aware of the air inflating your stomach as it moves closer to your spine.

Step 3: Hold your breath

After the 4 second inhale, hold your breath where it is at for 7 seconds.

Step 4: Exhale

Allow yourself to start exhaling slowly for an 8 count. Your exhale should be through your mouth and you will hear a “woosh” sound while doing it.

Step 5: Repeat

Repeat this cycle 3-4 times in a row. Don’t do more than 4 until you start to become more comfortable because it can cause you to become lightheaded. Remember that consistency is key, the more you practice the technique the more likely you will have positive results.

Call to Action:

If you found this to be helpful and are interested in finding new and effective ways to treat your anxiety we can help. At New Vision Counseling and Consulting we have a team of therapists trained to walk beside you as you become the best version of yourself. You can reach us at (405) 921-7776 or on the web at NewVisionCounseling.org for help with anxiety or any other issues you are facing. We look forward to meeting you!