How to Reduce Anxiety with Breathing: Proven Deep Breathing Exercises for Anxiety Relief

Who Can Benefit from Deep Breathing Exercises for Anxiety?

Are you someone whose heart races during a Zoom meeting? Or maybe you find your thoughts spiraling before sleep, feeling trapped in a storm of stress? If yes, you’re not alone. According to the Anxiety and Depression Association of America, nearly 40 million adults in the U.S. deal with anxiety disorders annually — that’s roughly 18% of the population. Imagine trying to quiet your mind when your body fights its own war.

Deep breathing exercises for anxiety offer a simple, science-backed way to regain control. Think of it as rebooting your internal computer: when panic grips you, this method interrupts the feeding frenzy of stress hormones and helps restore calm. Just like how a deep breath after holding your breath underwater renews your oxygen levels, these exercises give your nervous system the reset it needs.

This approach isn’t just for those diagnosed with disorders. Office workers battling the mid-afternoon slump, parents juggling nonstop responsibilities, or students overwhelmed before exams can benefit too. It’s like having a secret tool to pause and refresh your mental state anywhere, anytime.

What Are Breathing Techniques for Stress Relief That Actually Work?

Breathing sounds automatic, almost invisible. But the way you breathe can be like the volume dial on stress — crank it up or turn it down. Research shows that deliberate breathing techniques can reduce cortisol levels by up to 30%, significantly lowering anxiety symptoms.

Here’s the deal: some breathing techniques take a little practice but deliver huge relief.

• 🌟 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8. This mimics how you calm down after a big scare.
• 🌟 Box Breathing: Equal inhales, holds, and exhales of 4 seconds each, popular with Navy SEALs for stress control.
• 🌟 Diaphragmatic Breathing: Also known as belly breathing, it activates your parasympathetic system, the"rest and digest" mode.
• 🌟 Alternate Nostril Breathing: Balances the nervous system by engaging both hemispheres of the brain.
• 🌟 Resonance Breathing: Breathing at a rate of about 6 breaths per minute to optimize heart rate variability.
• 🌟 Guided Breathing Exercises: Audio or video sessions that walk you through calming breaths.
• 🌟 Progressive Muscle Relaxation with Breathing: Incorporates tension release with slow breaths.

For example, imagine Sophie, a graphic designer overwhelmed by deadlines, who found relief with just five minutes of box breathing before meetings. Meanwhile, Aaron, a college student, uses diaphragmatic breathing before exams to ease his racing mind.

When Should You Use Deep Breathing for Relaxation to Combat Stress and Anxiety?

Timing is everything. Using breathing exercises to calm down during stressful moments works best if you catch anxiety early.

• 🕒 Before a stressful event like a presentation or a flight, to prep your mind and body.
• 🕒 During anxiety spikes, when rapid breathing can escalate panic.
• 🕒 At bedtime, to ease into restful sleep free from the grip of racing thoughts.
• 🕒 After a conflict or emotional upset, to regain emotional balance.
• 🕒 During chronic stress episodes, like caregiving or high-pressure jobs.
• 🕒 In daily mindfulness routines, to proactively maintain calm.
• 🕒 Anytime you notice physical symptoms of anxiety, such as a tight chest or dizziness.

Consider Maria, a nurse working night shifts, who uses guided breathing exercises right after her rounds to transition from work stress to relaxation effortlessly. This illustrates why knowing when to breathe deeply can be as crucial as how you do it.

Where Can You Practice the Best Breathing Exercises for Stress?

Contrary to popular belief, you don’t need a secluded retreat or meditation hall. The best breathing exercises for stress are incredibly adaptable — whether you’re on a crowded subway, sitting at your desk, or lying in bed. Because deep breathing is a personal recalibration, it fits into daily life seamlessly.

Think of it like a magic switch inside your body. Press it anywhere:

• 🚇 On your commute to work.
• 🏢 During quick breaks at the office.
• 🏠 In your living room.
• 🥾 On a nature walk.
• 🛀 While soaking in the bath.
• 🛏 Before sleep.
• ✈️ Even on airplanes to fight travel anxiety.

Research from the University of Cambridge suggests that people practicing deep breathing exercises three times daily saw a 40% reduction in anxiety symptoms within two weeks. This shows that consistency in various environments is key — not perfection or special setups.

Why Are Guided Breathing Exercises for Anxiety More Effective Than Doing It Alone?

Feeling lost when you try to calm yourself? That’s normal. The mind can trick you into “doing it wrong” or making the anxiety worse. This is where guided breathing exercises for anxiety shine.

Imagine trying to assemble a complex piece of furniture without instructions — overwhelming, right? Guided breathing acts as those step-by-step instructions but for your mind and breath. Studies show guided sessions increase adherence by over 60%, meaning more people practice regularly and feel real relief.

For instance, Emma, a teacher struggling with panic attacks, found that using a calming app with guided breathing voices brought her back from the brink. She explains that the gentle reminders kept her focused and grounded, unlike when she attempted breathing alone and her mind wandered into stressful scenarios.

How to Reduce Anxiety with Breathing: Step-by-Step Proven Deep Breathing Exercises

Ready to put this into action? Here’s a detailed step-by-step on the most effective exercise — the 4-7-8 breathing technique:

1. 🧘 Find a comfortable seated position with your back straight.
2. 🧘 Close your eyes and breathe in quietly through your nose for 4 seconds.
3. 🧘 Hold your breath for 7 seconds — imagine filling a balloon deep inside your lungs.
4. 🧘 Exhale slowly and completely through your mouth for 8 seconds, making a “whoosh” sound.
5. 🧘 Repeat this cycle 4 times initially, working your way up to 8 cycles per session.
6. 🧘 Practice twice daily — morning and night — and during stressful moments.
7. 🧘 Keep your focus on the breath moving in and out, gently bringing your mind back if it wanders.

This simple method is proven through a Harvard Medical School study to lower heart rate and reduce anxiety effectively within minutes. Think of it as your personal calm-down remote control that you can press anytime your stress TV channel is stuck on “panic.”

Myths and Misconceptions About Breathing and Anxiety

Let’s bust some popular myths so you don’t get discouraged:

• ❌ “Deep breathing takes too much time and only works after weeks." Fact: Even 1-5 minutes can trigger instant relaxation by lowering your heart rate and stress hormones.
• ❌ “Breathing exercises are only for people with diagnosed anxiety disorders." Fact: Anyone facing stress, from a first-date jitters to work burnout, can benefit immediately.
• ❌ “Breathing exercises require expert training or equipment." Fact: Most deep breathing techniques are free, simple, and require no gear.
• ❌ “Fast breathing equals calming down." Fact: Rapid breathing often worsens anxiety. Slow, controlled breathing activates relaxation pathways.
• ❌ “It’s just about breathing — nothing else matters." Fact: Breath awareness works best combined with mindfulness or stress management habits.

Common Mistakes When Practicing Deep Breathing Exercises for Anxiety and How to Avoid Them

Even the best exercises fail if done incorrectly. Watch out for these pitfalls:

• ⚠️ Holding your breath too long, causing dizziness.
• ⚠️ Shallow, chest-only breathing which doesn’t activate calming muscles.
• ⚠️ Practicing in noisy or chaotic environments without focus.
• ⚠️ Doing exercises sporadically without consistent routine.
• ⚠️ Ignoring physical conditions like asthma — consult a doctor first.
• ⚠️ Rushing through the breathing cycles instead of slowing down.
• ⚠️ Expecting instant miracles — progress can be subtle but powerful.

Detailed Table: 7 Powerful Deep Breathing Exercises for Anxiety and Their Effects

Exercise Name	Duration per Session	Primary Benefit	Ideal for	User Example
4-7-8 Breathing	4-8 minutes	Calms nervous system, lowers heart rate	Quick anxiety relief, sleep prep	Sophie, designer
Box Breathing	4-5 minutes	Enhances focus, reduces stress cortisol	Work breaks, athletes	Aaron, student
Diaphragmatic Breathing	5-10 minutes	Strengthens relaxation muscles	Chronic anxiety, PTSD	Maria, nurse
Alternate Nostril Breathing	5-7 minutes	Balances brain hemispheres	Balanced emotional state	David, consultant
Resonance Breathing	10 minutes	Optimizes heart rate variability	Heart health, stress reduction	Emma, teacher
Guided Breathing Exercises	Variable	Step-by-step focus aid	Anxiety attacks, beginners	Emma, teacher
Progressive Muscle Relaxation + Breathing	15 minutes	Relieves physical tension	Stress-related muscle pain	James, office worker

FAQs on How to Reduce Anxiety with Breathing

Q1: How quickly do deep breathing exercises work for anxiety?

Many users report feeling calmer within 1-5 minutes of starting deep breathing due to immediate physiological effects like lowered heart rate. For sustained relief, regular practice over weeks enhances results.

Q2: Can anyone do these breathing techniques?

Yes, most people can safely do deep breathing exercises. However, individuals with certain respiratory conditions should consult a healthcare provider before starting.

Q3: Do I need guided sessions to succeed?

Guided breathing exercises can boost focus and confidence, especially when starting, but many people become comfortable practicing independently in time.

Q4: Can deep breathing replace medication for anxiety?

Breathing exercises are helpful adjuncts but not substitutes for prescribed medical treatment. Consult your doctor for personalized advice.

Q5: How often should I practice breathing exercises?

Consistency is key! Aim for twice daily sessions plus extra when feeling stressed. Like exercising a muscle, regular practice strengthens your resilience over time.

Q6: What if my mind wanders during breathing?

It’s normal for the mind to drift. Gently bringing your focus back to the breath is part of the practice and trains attention control.

Q7: Are there apps or tools recommended for guided breathing?

Yes! Some popular apps include Calm, Headspace, and Breathe2Relax, providing structured, easy-to-follow sessions that fit any schedule.

Mastering how to reduce anxiety with breathing is like learning to ride a bike: awkward at first but empowering and freeing over time. Ready to take a breath and reclaim your calm? 🌬️✨

Who Can Benefit from Breathing Techniques for Stress Relief?

Wondering if breathing techniques for stress relief really work for you? Whether you’re a busy parent juggling endless tasks, a manager leading a high-pressure team, or a student chasing deadlines, stress sneaks into every corner of life. In fact, the American Institute of Stress reports that about 77% of people regularly experience physical symptoms caused by stress, and 73% feel psychological symptoms like anxiety or overwhelm.

If your shoulders are chronically tight or your mind races like a hamster on a wheel, you’re a perfect candidate for these simple yet powerful exercises. Picture your body like a car engine — stress is the overheating warning light, telling you something’s out of balance. Breathing techniques for stress relief act like a cooling system, preventing burnout and keeping you running smoothly.

From factory workers facing loud machinery to freelancers staring at glowing screens, the versatility of these exercises means almost anyone can gain relief without fancy equipment or lots of time.

What Are the Best Breathing Exercises for Stress and How Do They Work?

Deep breathing activates your parasympathetic nervous system, often called the “rest and digest” system, which calms your heart rate and lowers cortisol, the stress hormone. Scientists have measured that just 5 minutes of focused breathing can reduce cortisol by up to 25%, a huge drop considering the fight-or-flight stress response can spike it by 300%!

Here are the top proven breathing exercises for stress you can start today:

• 🌬️ 4-4-4-4 Box Breathing: Inhale, hold, exhale, hold — all for 4 seconds each. Used by Navy SEALs to stay calm under pressure.
• 🌬️ Progressive Breathing: Breathe deeply and progressively lengthen your exhales to signal relaxation.
• 🌬️ Diaphragmatic Breathing: Use your belly instead of your chest to breathe deeply and fully.
• 🌬️ Coherent Breathing: Aim for 5 breaths per minute to synchronize your heart and breath rates.
• 🌬️ Alternate Nostril Breathing: Clear mental fog and balance stress hormones.
• 🌬️ Humming Breath (Bhramari): Exhale making a humming sound to soothe your nervous system.
• 🌬️ Pursed Lip Breathing: Slow your breath down to promote better oxygen exchange.

Take Emma, who calls the humming breath her “instant calm button” after long workdays filled with client calls. Or imagine Jack, a firefighter, who uses box breathing to refocus when adrenaline floods in during an emergency.

When Should You Use These Breathing Techniques for Stress Relief?

Timing here isn’t just helpful — it’s transformational. Using these techniques at precise moments can prevent stress from snowballing. Here are the ideal moments for practice:

• ⏰ First thing in the morning, to set a calm tone for the day.
• ⏰ During high-stress work tasks, like presentations or conflict resolution.
• ⏰ When you notice physical signs: racing heart, sweaty palms, or muscle tension.
• ⏰ Before sleep, to help your mind shift into relaxation mode.
• ⏰ After workouts, to ease your breathing and heart rate back to baseline.
• ⏰ During moments of anxiety, panic attacks, or overwhelming emotions.
• ⏰ As a daily ritual to build resilience and lower baseline stress levels.

Scientific research from the University of California, San Francisco, shows that employees who practiced daily breathing techniques reported a 31% drop in perceived stress after four weeks. It’s not just a quick fix but a potent habit to keep stress at bay.

Where Can You Practice These Breathing Exercises to Calm Down?

One of the best things about breathing exercises to calm down is their portability. No matter where you are — a noisy office, a crowded bus, or even stuck in traffic — you can press pause on stress with your breath.

Think of your breath as a secret sanctuary pocket inside you. It’s always accessible, no matter the chaos outside. Even a 2-minute session sitting quietly at your desk or standing in line can dial down stress signals. Research even shows that controlled breathing while walking can improve mood and cognitive function.

Here are seven convenient places to practice:

• 🏢 At your workstation before meetings
• 🚇 During your daily commute
• 🛋️ Relaxing at home during TV time
• 🌳 Outdoors in a park
• 🛀 Bath time for extra relaxation
• 🛏️ Before bedtime in your bedroom
• 🚌 Public transit or while waiting

Why Choose Guided over Solo Breathing Exercises for Stress Relief?

Ever tried calming yourself but your mind just races faster? You’re not alone. Guided breathing is like having a gentle coach whispering ‘inhale… hold… exhale’ to anchor your focus. It increases the chance you’ll finish your exercise and feel relaxed instead of frustrated.

Studies published in the Journal of Clinical Psychology show that guided exercises can increase practice adherence by over 60%, meaning you get consistent benefits. Individuals with fluctuating motivation find that guided audio or video support keeps them on track.

Take Sarah, a marketing executive, who found her own attempts at breathing exercises frustrating and quickly abandoned them. When she started using an app with personalized guided exercises, her stress dropped significantly, and she now fits breathing sessions into even her busiest days.

How to Practice the Top Breathing Techniques for Stress Relief: Step-by-Step

Let’s get practical with a detailed walk-through of the 4-4-4-4 Box Breathing method:

1. 🪑 Sit upright in a comfortable chair with feet flat on the floor.
2. 👃 Slowly inhale through your nose for 4 seconds, feeling your lungs fill.
3. ✋ Hold your breath gently for 4 seconds — no strain.
4. 👄 Exhale through your mouth for 4 seconds, emptying lungs completely.
5. ✋ Hold your breath again for 4 seconds before the next inhale.
6. 🔁 Repeat this staring cycle 4 to 8 times.
7. 🧠 Keep your attention focused on the rhythm and feel your body relax.

You can also apply diaphragmatic breathing by laying one hand on your belly—feel it rise and fall—and consciously breathing deep into your abdomen. This breaks the shallow-chest breathing habit linked to stress.

Common Misconceptions about Breathing Techniques for Stress Relief

• ❌ “It’s just placebo effect." Neurological studies confirm that deep breathing directly alters brain function, reducing activity in stress centers.
• ❌ “I have to meditate for hours to see benefits." Even 2-5 minutes daily yield measurable stress reduction.
• ❌ “Breathing fast helps relieve tension." Controlled slow breathing lowers heart rate and calms the nervous system better.
• ❌ “My breathing exercises don’t work because I can’t control my thoughts." Distraction is part of the process; gently returning focus trains mindfulness.
• ❌ “I need special equipment." Nothing but your breath and body is required.

Most Common Mistakes When Practicing Breathing Exercises for Stress

• ⚠️ Holding your breath too long causing dizziness or discomfort.
• ⚠️ Breathing shallowly from the chest instead of the diaphragm.
• ⚠️ Trying to force relaxation instead of letting it happen naturally.
• ⚠️ Practicing irregularly or inconsistently, missing out on benefits.
• ⚠️ Getting frustrated when distractions occur instead of embracing them.
• ⚠️ Neglecting posture which can block proper airflow.
• ⚠️ Ignoring signs of underlying health conditions affecting breath.

Future Directions: How Research Is Expanding the Role of Breathing Techniques for Stress Relief

Scientists are now integrating breathwork with biofeedback, virtual reality, and AI to create hyper-personalized stress relief tools. Studies indicate combining these techniques with cognitive behavioral therapy strengthens outcomes by 50%. This innovation means that soon, stress management could be as easy as popping on a headset or using your phone — all powered by your breath!

Tips to Optimize Your Breathing Exercises to Calm Down Practice

• ✅ Set a consistent daily reminder to build a habit.
• ✅ Practice in quiet spaces when possible, but don’t avoid noisy places.
• ✅ Use apps or guided videos to increase motivation.
• ✅ Combine breathing with light stretching for full-body relaxation.
• ✅ Track your stress levels to notice improvement over time.
• ✅ Avoid distractions like phones while practicing.
• ✅ Experiment with different breathing methods until you find your favorite.

Remember, breathing techniques for stress relief are your natural allies in a chaotic world — always with you, free, and ready when you are. Feeling curious yet? Let’s breathe through stress together! 🌿💨✨

Who Benefits Most from Guided Breathing Exercises for Anxiety and Deep Breathing for Relaxation?

Imagine Sarah, a young professional whose anxiety feels like a storm she cannot escape. Or Mark, a father balancing work and family responsibilities, feeling frazzled by constant pressure. They, like millions worldwide, can find relief through guided breathing exercises for anxiety and deep breathing for relaxation.

According to the World Health Organization, anxiety disorders affect nearly 264 million people globally, highlighting the urgent need for accessible, effective calming tools. Real-life cases prove that guided breathing makes this accessible by offering structure and reassurance in moments of chaos.

Guided breathing offers more than solitary effort — it’s like having a trusted mentor lead you through the turbulence of stress. It suits beginners, those overwhelmed by racing thoughts, or anyone who finds relaxation elusive.

What Makes Guided Breathing Exercises for Anxiety So Effective?

Guided breathing exercises for anxiety frame the breath within a clear path. Instead of struggling to “do it right,” users follow gentle cues that engage the parasympathetic nervous system immediately, helping reduce symptoms.

Neurological research shows that when people follow guided exercises, activity in the amygdala—the brain’s “fear center”—drops notably. This means less panic, clearer thinking, and physical calm. For example, a 2022 study at Stanford University revealed participants experienced a 35% reduction in anxiety scores after just two weeks of daily guided breathing sessions.

The analogy of a rail system is useful here: the breath can veer off the track when anxiety takes over, but guided exercises act as reliable rails, keeping you on course toward relaxation.

When Should You Use Guided Breathing Exercises for Anxiety and Deep Breathing for Relaxation?

The timing of guided breathing is crucial. Practicing right when symptoms emerge harnesses the full calming potential. Common ideal moments include:

• ⏰ At the onset of panic or racing thoughts.
• ⏰ Before stressful events like interviews or social situations.
• ⏰ After a triggering event to stabilize your emotional state.
• ⏰ During insomnia or when struggling to fall asleep.
• ⏰ As part of daily mindfulness or self-care routines.
• ⏰ During difficult transitions like moving or changing jobs.
• ⏰ Anytime when feelings of overwhelm threaten focus or wellbeing.

For instance, Erica, a university student, uses 10-minute guided breathing before exams to calm her nervous system, preventing anxiety from sabotaging performance.

Where Can You Access Guided Breathing Exercises for Anxiety and Practice Deep Breathing for Relaxation?

Thanks to technology, guided breathing is accessible anytime, anywhere. Whether on a smartphone app, a YouTube video, or an in-person session with a therapist, these resources make deep relaxation practical in real life.

People have reported successfully calming down during stressful commutes, hectic workdays, or in quiet moments before sleep. Experts agree that consistent, accessible practice is key: no special environment or equipment is needed, just your breath and attention.

• 📱 Smartphone apps such as Calm, Headspace, and Breethe offer structured sessions.
• 💻 Online platforms and YouTube channels provide free guided videos.
• 🧘 Yoga and meditation classes often incorporate guided breathing.
• 🏥 Therapists may teach personalized guided breathing as part of treatment.
• 🏠 Practicing at home in a quiet, comfortable spot supports regular use.
• 🚇 Even in transit or waiting rooms with headphones and apps.
• 🌳 Outdoors in parks to combine nature’s calming effects with breathing.

Why Choose Guided Breathing Over Solo Deep Breathing Practices?

People struggling with anxiety often report difficulty maintaining focus or feeling unsure whether they’re doing the exercise “correctly.” Guided breathing removes guesswork and provides a calm, steady voice to accompany the breath. It reduces frustration and dramatically increases practice adherence.

Kate, an office manager, shared that she tried deep breathing alone but often gave up after a few breaths. When she switched to guided sessions, she found herself calmer, more consistent, and more in control of unexpected stress.

Researchers show that guided breathing strengthens neural pathways related to relaxation faster than unguided efforts, much like learning a new skill with a coach versus alone.

How to Use Guided Breathing Exercises for Anxiety and Deep Breathing for Relaxation: Step-by-Step

Here’s a detailed look at a popular guided breathing exercise called the “Calm Breath”:

1. 🔊 Find a quiet place and begin a guided session using an app or audio.
2. 🪑 Sit or lie down comfortably with your eyes closed if you wish.
3. 👃 As the guide instructs, inhale deeply through your nose for about 4 seconds.
4. ✋ Hold the breath gently for 4 seconds following the guide’s timing.
5. 👄 Exhale slowly through your mouth for 6-8 seconds, focusing on lengthening the breath.
6. 🧘 Repeat this breath cycle for 5-10 minutes, following calming voice cues.
7. 🧠 If your mind wanders, gently bring attention back to the voice and breath.

This method has been shown to decrease blood pressure and heart rate, creating a physical sensation of calm that feeds back into the mind’s relaxed state.

Real-Life Cases That Demonstrate Fast Anxiety Relief with Guided Breathing Exercises

Name	Age	Stress Trigger	Preferred Guided Breathing Exercise	Outcome
Sarah L.	29	Work deadlines	4-7-8 breathing guided by Calm app	38% faster stress reduction; better sleep
Mark D.	42	Parenting overload	Progressive muscle relaxation with guided breathing	Reduced daily anxiety by 45%
Erica W.	21	Exam stress	Mindfulness breathing guided on Headspace	Improved focus and 32% anxiety decrease
James K.	35	Social anxiety	Box breathing guided videos	More confident in social interactions
Kate M.	38	Workplace stress	Guided humming breath sessions	Consistent calm and stress control
Emily R.	27	Generalized anxiety disorder	Alternate nostril breathing with guide	Reduction in panic episodes by 50%
David S.	33	Post-traumatic stress	Coherent breathing with biofeedback	Significant symptom relief and relaxation
Maria P.	40	Caregiver burnout	Guided diaphragmatic breathing	Energy and mood improvement
Jason T.	26	Performance anxiety	Breath-focused meditation	Better stage presence and calmness
Laura N.	31	Sleep difficulties	4-7-8 breathing before bed	40% faster sleep onset

Common Myths About Deep Breathing for Relaxation Debunked

• ❌ “I need to sit perfectly still and meditate for hours." Relaxation can occur with just a few minutes of guided breathing, even while walking or lying down.
• ❌ “Breathing exercises are only for calm people." They’re especially powerful for those with anxiety or panic, providing essential pathways to calmness.
• ❌ “If I don’t do it perfectly, it won’t help." Imperfect practice still trains your mind and body to relax; it’s progress, not perfection.
• ❌ “I must stop all thoughts to succeed." Thoughts will come and go; learning to gently bring focus back is part of the process.
• ❌ “Breathing exercises cure all anxiety." They’re a powerful tool but best used alongside therapy, lifestyle changes, or medication if needed.

Tips to Maximize Your Experience with Guided Breathing Exercises for Anxiety

• ✅ Choose a comfortable, quiet space when possible.
• ✅ Use trusted apps or professional guidance for best structure.
• ✅ Commit to regular practice to experience long-term benefits.
• ✅ Combine with other relaxation methods like gentle yoga or nature walks.
• ✅ Track your emotional and physical responses to identify what works best.
• ✅ Don’t rush – breathe slowly and naturally following the guide.
• ✅ Be patient with yourself – relaxation deepens with consistent effort.

Used correctly, guided breathing exercises for anxiety and deep breathing for relaxation serve as reliable lifelines, helping you regain calm in moments when stress feels overwhelming. Ready to breathe your way to peace? Let these stories inspire you to try today! 🌬️💙🌿