Controlled Breathing for Anxiety (4-4-4-4). Anxiety can make your breathing quick and shallow, keeping your body tense. Slow, controlled breathing exercises help break the cycle and signal your body to relax. The 4-4-4-4 breathing technique — also known as Box Breathing — is one of the easiest and most effective controlled breathing techniques for calming the nervous system. Here’s how it works: Inhale gently through your nose for 4 seconds, hold your breath for 4 seconds, exhale slowly for 4 se