What breathing techniques help calm anxiety quickly?

Diaphragmatic breathing and box breathing are two of the most effective techniques. With box breathing, inhale for 4 counts, hold for 4, exhale for 4, hold for 4, then repeat. This regulates your nervous system rapidly. The 4-7-8 technique is also highly effective: inhale for 4 counts, hold for 7, exhale slowly for 8. The extended exhale activates the parasympathetic nervous system, counteracting the fight-or-flight response. Even simple slow breathing where your exhale is longer than your inhale works well. Aim for about 5-6 breaths per minute rather than the typical 12-20. Most people notice a calming effect within 2-3 minutes of consistent practice.