Meditation for Anxiety

A calming exercise for anxious moments

1. Sit or stand with your feet on the ground.
2. Breathe in gently through the nose for four counts.
3. Breathe out slowly for six counts, as if through a straw.
4. Repeat for two to five minutes, letting your shoulders soften.
5. Notice five things you can see and three you can hear.

If breathing exercises ever make you feel more anxious, stop and breathe normally. Some people find it easier to focus on sounds or bodily sensations instead.

Why breathing and meditation may help

Anxiety often comes with fast, shallow breathing and racing thoughts. Slow breathing is linked with relaxation responses in the body, and mindfulness trains you to notice anxious thoughts without getting carried away by them. Over time, a regular practice may make it easier to return to calm.

What research shows

The 2014 JAMA Internal Medicine review found moderate evidence for reduced anxiety with mindfulness meditation programs. A 2023 meta-analysis linked breathwork with lower self-reported anxiety compared with controls. Studies of Sudarshan Kriya™ have also explored anxiety-related outcomes. Details are in our research summary.

Learning with a teacher in Jaipur

If you would like guidance, the Happiness Program teaches breathing practices and meditation step by step. Please tell your teacher if you are being treated for anxiety.