How to Reduce Anxiety Instantly Using a Secret Exercise From the U.S Army

Anxiety sucks!

I think we’ve all experienced anxiety before, whether it’s been before a big presentation, or when you were going to ask out a girl, or maybe even before a job interview.

Anxiety comes in all shapes and sizes. It makes you feel tense… You get a weird feeling in the pit of your stomach… Your chest feels all tight… You start trembling. Not fun at all. And if you don’t know how to deal with it, it can turn into a HUGE mess.

In this blog post, you’re going to find out how you can reduce your anxiety instantly using a simple breathing exercise.

There’s something I’ve been using that’s helped me out a ton. It’s a technique you can use whenever you’re nervous or want to go outside of your comfort zone. It helps me feel more at ease, relaxed and it dramatically cools down the anxiety symptoms.

How to Reduce Anxiety Instantly

This is something I picked up from the U.S Army.

If ANYONE knows ANYTHING about anxiety or stress its a soldier. A soldier is always in the battlefield. They’re always in the front lines. They’re the ones that have to be ready at all times to fight. The job requires you to constantly be on edge, which as a result makes them deal with insane anxiety from time to time.

4x4x4x4 Method

So, here’s how it works.

It’s called the “4x4x4x4 Method”. It consists of taking four deep breaths where you inhale for four seconds, hold it in for four seconds, and then slowly exhale for another four seconds. You repeat that four times.

It’s super easy to do and it helps like crazy to reduce your anxiety.

For example, a couple of weeks ago I had a presentation for college. I usually get some butterflies in my stomach before a presentation, but for some reason this time I was extra nervous. I was trembling, my shirt was shaking, and my chest felt really tight.


I excused myself out of the classroom and I went to a stall in the restroom. I quickly started doing the “4x4x4x4 Method” and felt more at ease right after. The people in the stalls next to me probably thought I was doing some weird meditation or something, but I didn’t care lol.

I went back to the classroom, killed the presentation, got a good grade, and it was all thanks to this simple technique.

Next time you’re feeling a little anxious, stop whatever you’re doing, and start breathing.


Use This 5-Minute "Mind Hack" to Boost Your Confidence Fast
Enter your best email address below for instant access: