Breathing Exercises for Anxiety: 4-7-8 Breathing. Ease anxiety and calm your mind with the 4-7-8 breathing technique, a simple yet powerful exercise you can do anytime. This practice works by slowing your breath and activating your body’s natural relaxation response. Here’s how it works: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, exhale slowly through your mouth for 8 seconds. This structured breathing pattern helps lower stress, quiet racing thoughts, and prepare yo