Breathing exercises are a powerful tool for reducing anxiety and calming the mind. When you feel stress building up, your breathing can quicken and become shallow, which fuels your anxiety. Slowing your breathing, on the other hand, helps activate your body’s relaxation response, lowering stress hormones and calming your nervous system. For instance, simply focusing on your breath for a minute can shift your attention from anxious thoughts to a calm, centered awareness. There are several effective techniques to try. One is to take a slow, deep inhale, then exhale with an audible sigh, allowing tension to release with each breath. Another option is the “three-part breath,” where you gradually fill your diaphragm, then your chest, and finally release with a full exhale. You can also practice coherent breathing by breathing in for five to six seconds and exhaling for the same count; this rhythm aligns your heart and respiratory rates, promoting overall calmness. Experimenting with these methods can help you find what works best. With a few minutes of intentional breathing, you can regain control, quieting the mind and easing the body’s stress response.