Calming Breathing Exercises for Anxiety: 4-4-8. Inhale for 4 seconds, hold for 4, and exhale for 8. This technique is often used to reduce stress, quiet the nervous system, and promote relaxation. A longer exhale helps activate the parasympathetic “rest and digest” response, which can ease tension and bring a sense of calm. Should you breathe through nose or mouth? Go with what feels comfortable and relaxing — but here’s what many people find helpful: Breathe in gently through your nose, breathe

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