Minute Breathing Meditation to Calm Anxiety Instantly 🧘‍♀️

Short and powerful — follow this anytime you feel anxious.

Why It Works

Deep breathing activates the parasympathetic nervous system → your body’s natural “calm mode.

Step 1  Find a Calm Space

Sit comfortably. Close your eyes. Place one hand on your chest, one on belly.

Step 2  Inhale (4 Seconds)

Breathe in slowly through your nose. Count: 1… 2… 3… 4

Step 3  Hold (4 Seconds)

Hold your breath gently. Stay still. Count: 1… 2… 3… 4

Step 4  Exhale Slowly (6 Seconds)

Breathe out through your mouth. Count longer: 1… 2… 3… 4… 5… 6

Repeat for 5 Minutes

Set a timer or repeat this rhythm 5–7 times. Feel your heartbeat slow.