28 Breathing Exercises for Anxiety

Breathing Exercises for Anxiety

When we practice deep breathing, we engage our vagus nerve, sending a message to our brain and body that we’re safe and stimulating our parasympathetic state of our nervous system (relaxation response). You can use these breathing exercises anywhere without equipment, making them an accessible way to manage stress and anxiety. One single deep breath can make a difference, but practicing exercises like 4-7-8 or box breathing can be beneficial.

Although anxiety is a typical reaction to stress, these symptoms can impact your functioning and can be managed with breathing exercises. Symptoms of anxiety and panic attacks include racing thoughts, rapid heart rate, feeling tense, and even trouble breathing.¹ When our nervous system identifies a real or perceived threat, we go into our sympathetic (fight or flight) stress response, which in turn can make us breathe more quickly, causing us to feel even more anxiety.

28 Breathing Exercises for Anxiety

Breathwork is intentionally controlling our breath.Even though we breathe automatically, we can use breathwork to manage our stress responses, slow down intrusive thoughts, and come back to the present moment. There are many breathing techniques you can do to calm your body and mind during moments of stress, anxiety, and panic. You can try one, or many, and use what fits before for you and your situation.

Here are 28 breathing exercises for anxiety:

1. Visualized Breathing

I use a technique I call “visualized breathing.” It’s a bit of a combination of mindful breathing and 4-7-8 breathing but with a visualization aspect added and I find adding this additional aspect helps my clients often feel calmer.

How to do visualized breathing:

• Step 1: While seated with your feet on the floor, take an inventory of where you are noticing the anxiety in your body, notice what it feels like, (i.e. tension, heaviness, butterflies etc.) and notice without judgment or justification.
• Step 2: Now close your eyes and begin taking a nice slow deep breath where you visualize the breath going all the way down to your toes, you can do this in the 4-7-8 pattern of breathing. Repeat this 3 times.
• Step 3: On our 4th breath, now I want you to breathe into the location in your body where you noticed your anxiety in step 1, you can use the same 4-7-8 breathing pattern to do this, but this time, visualizes the anxiety feeling breaking up like ice or another solid object, fracturing and getting loose. On the exhale, breathe out the fumes of this debris, noticing it feels hot and heavy and releasing some of the anxious feelings in that part of your body. Repeat these 4 more times until you get to your 8th breath. This totals 5 breaths focused on the anxious feeling in your body.
• Step 4: For your 9th and 10th breath, go back to breathing all the way down to your toes and breathing out in the same 4-7-8 rhythm.
• Step 5: Take inventory of your anxiety in your body, notice where you are feeling it and repeat the breathing exercises if needed.

The goal is to reduce the feelings of anxiety, if you go from feeling 9 on a scale of 0-10 (where 10 is the worst) and your number lowers after the breathing exercises, then it’s working. You can repeat this exercise as many times as you like.

With the added visualization of the anxiety breaking up, clients often feel more of a sense of release as they are focusing their breathing and attention on the parts of their body that are holding the anxious feelings.

Lindsey Ferris, MS, LMFTA

2. Alternate Nostril Breathing

Another practice that has roots in yoga is Alternate Nostril Breathing, a process that involves alternately breathing through one nostril at a time. You start by gently closing your right nostril with your thumb, inhaling through your left. Swap sides by using your ring finger to close off the left nostril as you exhale through your right. Keep the pattern going, inhaling through the open right nostril and exhaling through the left. Start slowly with one or two cycles, and over time, you can increase this. This exercise is believed to balance the mind and reduce anxiety by harmonizing the left and right brain hemispheres.

Dr. R.Y. Langham, PhD at Impulse Therapy

3. 4-4-4 Breathing

This technique, also known as the Equal Breathing technique, focuses on equalizing the inhalation, retention, and exhalation phases. It helps bring attention to the breath, encouraging mindfulness and relaxation. By extending the exhale, it activates the body’s relaxation response, slows down the heart rate, and induces a state of calmness, reducing anxiety and stress.

•  Breathe in deeply through your nose for a count of four
•  Hold your breath for a count of four
•  Exhale slowly through your mouth for a count of four
•  Repeat the cycle for several rounds

Dr. Mo Janson, MD & General Practioner

4. Breath Focus

Breath focus is a simple and effective breathing exercise that can help to reduce anxiety symptoms. To do this technique, simply find a comfortable place to sit or lie down and close your eyes. Focus on the sensation of your breath entering and leaving your body. Notice the rhythm, depth, and texture of the breath as you inhale and exhale deeply for several minutes. You can also choose to count each breath if it helps you to stay focused. When you feel yourself becoming more relaxed, gradually open your eyes. Breathing slowly and deeply like this can help to decrease anxiety and calm the body.

Steve Carleton, LCSW, CACIII, Executive Clinical Director at Gallus Detox

5. Power Animal Breathing

Think of a large wild animal that is Calm, Confident and Fully Present. Maybe it’s a lion or elephant or bear. With eyes closed, imagine that animal in its environment commanding itself with ease.

As you breathe in, absorbing oxygen, you also absorb the energy of the animal. As you breathe out, exhale all the air out. You can think of the word, “release” and exhale any thoughts or negative feelings as you breathe out.

Keep your focus on the animal especially as you breathe in and continue for 10 rounds of breath or until you notice a positive shift in your body or mind.

This technique is a favorite because the animal will often become an ally throughout your day. The animal becomes a wise partner and helps you show up calm and present to your day.

Celeste Labadie, LMFT – Brain Coach, Relationship Expert and the creator of The Anxiety Relief Method

6. Square Breathing

Square breathing involves visualizing a box as you inhale, hold, exhale, and hold your breath again. Each step should ideally take 4 seconds, making a ‘square’ of time: Inhale slowly to the count of four. Hold your breath to the count of four. Exhale slowly to the count of four. Hold your breath again for the same four-count before beginning the next inhale.

The square breathing technique helps reduce anxiety by encouraging slow, rhythmic breathing, which can decrease the fight or flight response typical in stressful situations. It also helps you focus your mind on counting and visualization, redirecting it from anxiety-provoking thoughts.

Bayu Prihandito – Certified Psychology Consultant & Yoga Teacher

7. Color Breathing

The anxious brain is highly creative and powerful, and it can be very easy to get “stuck” in your mind while feeling anxious. The color breathing technique is a wonderful way to redirect this creative energy into the body, and invite imagery and creative process. Sit or lay comfortably, and allow the eyes to close or soften.

With every inhale, imagine your breath is a soothing or invigorating color. Draw the breath in and visualize this color expanding through your whole body. As you exhale, imagine your breath is a color that symbolizes whatever it is you wish to release (tension, stress, fear, anger, sadness, perfectionism, etc). Visualize that energy and color leaving your body, and being reabsorbed by the earth. Continue this breathing technique as long as you wish!

Sarah Rot, MA, LCPC, BCDMT

8. The Wood Chopper

The Wood Chopper is a breath practice that integrates a moving posture with the breath. It’s great to let go of stress, anxiety, frustration, and anger, and it’s fun, too! It’s excellent for moving the energy of the worry, fear, or stress out of the body. As with any physical activity, be mindful of any injuries or physical conditions you might have. If you have a low back condition, remember to keep your knees well bent throughout, or simply remain standing and do the arm movements without the forward bend.

Stand with your feet a little wider than hip-width apart, with the spine tall. Interlace your fingers in front of you and straighten your arms, allowing them to rest in front of you. As you take a big inhalation through the nose, raise the arms up over your head. Then, exhale through the mouth with a swift (but mindful!) movement, swinging the arms down as you bend forward from the hips, keeping the knees bent. The exhalation is done through the mouth with a loud “HA!” Pretend like you’re chopping wood as you do this – inhaling, raising that imaginary axe, and exhaling, chopping the wood. Remember to keep your knees bent! Allow yourself to have fun with this as you repeat it about 5-10 rounds, depending on how you feel (if you feel dizzy, stop, rest, and breath slowly through the nose). Get all that anxiety, anger, tension, and frustration out!

Connie L. Habash, MA, LMFT – Author of Awakening from Anxiety: A Spiritual Guide to Living a More Calm, Confident, and Courageous Life

9. Leaky Tire Breathing Exercise

Muscle tension is associated with anxiety. If the muscles across the chest are tense,it can be difficult to fully engage in diaphragmatic breathing. This exercise essentially “jump starts” the process by forcing your body to take a deep,refreshing breath.

When you are having trouble using diaphragmatic breathing, try the Leaky Tire Breathing Exercise.

Take a big, deep breath. Exhale slowly making a “sss” sound for as long as you possibly can, engaging your abdominal muscles to really push all of the air out. At the end, if you expel all oxygen, your body will automatically take a deeper breath, and you can proceed with diaphragmatic breathing.

Ashley J. Smith, PhD, Co-founder of Peak Mind: The Center for Psychological Strength

10. Balloon Breathing

Balloon breathing, also known as diaphragmatic breathing, offers numerous advantages. This technique involves deep inhalation, expanding the belly like a balloon, followed by slow exhalation. The way to do it properly is to imagine a balloon in your belly and when you inhale it fills up, when you exhale the balloon deflates. This helps the mind focus on a visualization which helps the mind clear and relax. Balloon breathing improves oxygen intake and helps to increase lung capacity which in turn helps to decrease anxiety by calming the mind and nervous system.

Keri Cooper LCSW, Author of Mental Health Uncensored

11. Bumblebee Breathing

Bumblebee Breathing is an excellent anxiety-reducing breathing exercise. To perform this exercise, make a “humming” sound with your lips while inhaling and then gradually increase the volume as you exhale through pursed lips. Continue repeating these steps for several minutes until you feel more relaxed.

Kalley Hartman, LMFT, Clinical Director at Ocean Recovery in Newport Beach, CA

12. Ahhh Breathing

I call it “Ahhh Breathing” because this exercise induces the “ahhh” feeling if done correctly. The Ahh breathing exercise comes from a gesture that many of us do when we let out a sigh of relief about something that was worrying us. Sighing aloud with Ahhh Breathing helps to reduce anxiety by sparking physiological changes resulting in reduced muscle tension, stress, and negative moods. Here is how to reduce anxiety with Ahhh Breathing:

• Take a deep breath in through your nose, filling up your diaphragm or your belly with air
• Hold your breath for 2 seconds
• Exhale through your mouth with a long extended sigh

Repeat the steps 3 times.

Holle Leath, M.S., NCC, LPC, Owner & Clinical Director,  Vibe Healing Center, LLC

13. Rhythmic Breathing

One of the most effective and quickest ways to feel these benefits is to practice rhythmic breathing. The way to do this is to inhale to a count of 3 and exhale to a count of 6. The most essential part of this technique is that the exhale is longer than the inhale. This technique shifts the body into a parasympathetic response and is super easy to learn and practice anywhere. I recommend trying this as you are going to sleep at night. It often allows you to fall asleep much faster!

The biggest benefit of practicing mindful breathing is that it can retrain your nervous system to have a more parasympathetic response. The parasympathetic response is also known as our “rest and digest” response which is when we are relaxed and our body functions best. This response is mediated by the vagus nerve which is connected to many of the functions of the body so by practicing mindful breathing you can feel less anxious, improve your digestion, improve your ability to fall asleep and generally feel better!

Dr. Maya Weir (she/her) Licensed Clinical Psychologist

14. Let Go Breathing

This is a technique I’ve developed which combines deep breathing with a calming mental mantra.

Here’s how to do it:

• Find a comfortable place where you won’t be disturbed.
• Close your eyes and take a slow, deep breath in, while mentally saying the word “let”.
• As you exhale, mentally say the word “go”.
• Repeat this cycle for a few minutes, focusing on the words and the rhythm of your breath.

The “Let Go” technique helps to anchor the mind, reduce wandering thoughts, and bring about a sense of peace and calm.

Hannah Mayderry, Licensed Mental Health Counselor, M.Ed./Ed.S

15. Double Inhale Breath or Physiological Sigh

Inhale through your nose and without releasing, immediately breath in again through your nose, taking in as much oxygen as possible. Then slowly release with a longer exhale through your nose and mouth.

Repeat up to 3x.

This breath allows us to fill all the sacs in our lungs and then offload a large amount of carbon dioxide at once, which significantly reduces our stress levels immediately. This breath is fast and effective, allowing us to turn to it in the heat of a stressful moment to regulate and ground us.

Dr. Pauline Yeghnazar Peck, MA, MMFT, Ph.D. (she, her, hers)

16. Guided Meditation/Visualization

Guided imagery meditation can help reduce anxiety. Find a comfortable spot to sit or lie down and close your eyes. Start by focusing on your breathing, noticing the sensations of each breath as it moves through your body. From there, imagine yourself in a peaceful place – in nature, out at sea, anywhere that brings you peace and relaxation. Engage all of your senses: What do you see? Hear? Smell? Feel? Let yourself become immersed in this environment and focus on letting go of any tension or worries that you may be holding onto. Visualizing a calming scene can help to reduce anxiety symptoms.

Becca Smith, LPC, Chief Clinical Officer at Basepoint Academy, located in Dallas, Texas

17. Progressive Muscle Relaxation (PMR)

A great breathing exercise for reducing anxiety is Progressive Muscle Relaxation (PMR). To do this exercise, tense and relax each muscle group. Start with the muscles of the feet and work your way up to the face. With each muscle group, take a deep breath, tense the muscles for 5-7 seconds, and then release them. This helps bring awareness to how relaxed or tense our bodies can be in response to stress and anxiety.The benefits of this exercise are that it helps relax the body and bring awareness to any tension in the body that can increase feelings of anxiety. It also provides an opportunity for people to take their focus away from stressful thoughts or situations.

Michelle Landeros, Licensed Marriage and Family Therapist at Therapist Pages

18. 4-2-6 Breathing

The 4-2-6 breathing technique focuses on extending the exhale, which activates the body’s relaxation response. By elongating the exhale, it stimulates the vagus nerve, slowing down the heart rate and promoting a sense of calm. This technique helps release tension, reduce stress, and shift the body from a state of fight-or-flight to a state of relaxation.

Here’s how to do it:

• Find a comfortable position and relax your muscles
• Inhale through your nose for a count of four
• Hold your breath for a count of two
• Exhale slowly and smoothly through your mouth for a count of six.
• Repeat this pattern for several minutes

Breathing exercises are tools that can be used to manage anxiety, but individual experiences may vary. It is always beneficial to practice these techniques in a quiet and comfortable environment, and with consistent practice, they can become valuable resources for reducing anxiety symptoms and promoting overall well-being.

Adina Mahalli (MSW) &  family therapist for Maple Holistics

19. 4-6 Method

The 4-6 method is similar to the 4-7-8 breathing pattern, but not quite as long. The key here is taking a big, full breath in and then exhaling for longer than you inhale. The longer exhale helps slow down heart rate and relax nerves, very helpful for someone experiencing anxiety.

Here’s how you do 4-6 breathing:

Inhale for 4 seconds and then immediately exhale for 6 seconds. Exhale must be longer than inhale. If at first, you can only inhale for 2 and exhale for 4, then that’s a start. Keep going to elongate the breath cycle further until you reach an inhale of 4 seconds and exhale of 6 seconds. Breathe in through your nose, and breathe out through your mouth, possibly making a little sound. Continue this pattern for at least 1 full minute (sometimes a few minutes longer) to experience a body calm.

Sarah F. O’Brien, LCSW, LCSW-C, CCATP, CTMH, Clinical Director of Thrive & ShineCounseling

20. Three 3’s Breathing

I offer my clients the Three 3’s Breathing Technique which offers a simple, easily remembered and easily implemented system that gives a person a sense of using a sort of “quick fix” for their anxiety.

The Three 3’s Breathing Technique works as follows; find a comfortable position for your body, inhale through your nose or mouth as you count to three, hold your breath to the count of three, then exhale to the count of three. When you exhale, be sure to push out your breath with force as you count to three. Repeat this breathing technique three times. As you progress through each of the cycles, your attention is focused on your breathing and your mind is unable to focus on the perseveration that likely triggered the anxiety and the excessive worry that likely followed.

Inez Salcido-Kasteiner, MS, LMFT, CMDP

21. Lion’s Breath

Lion’s breath is intended to help you release any worry, stress, or tension you no longer wish to carry while gaining a sense of empowerment. Sitting straight, reach forward and place your palms on the floor in front of you, spreading your fingers wide. Inhale deeply through your nose, then open your mouth and extend your tongue, letting it hang out, and exhale forcefully from your abdomen with an audible “ha” sound. Breath normally for a few breaths, then repeat this process up to seven times. Conclude with slow, deep breaths at your own pace.

Deborah Vinall, PSY-D, LMFT, Author of Gaslighting: A Step-by-Step Recovery Guide to Heal From Emotional Abuse and Build Healthy Relationships

22. Washing the Sternum/Cleansing the Heart Space Breathing

To begin, place your hand gently on the area in the center of your chest—the breastbone or sternum. On the inhalation, feel the sternum rising and imagine it lengthening. On the exhalation, feel the sternum relaxing downward. As you continue, imagine that each inhalation is “washing” the sternum with soothing energy; allow the soothing energy to move from the bottom of the sternum to the top. On the exhalation, imagine the “washing” action moving in the opposite di- rection. Continue for five or fewer cycles of breath. Over time, feel free to increase your repetitions—up to ten slow repetitions. As you practice this technique, you may choose to move your hand (or one finger) along your breastbone in sync with your breath, moving the hand or finger upward with each slow inhalation and downward with each slow exhalation.

Dr. Carla Manly, Clinical Psychologist, Meditation Leader & Anxiety Specialist

23. Belly Breathing

This technique is also sometimes called “baby breathing” and is one of my personal favorites! Sit or lay in a comfortable position, and slowly begin to lengthen your inhales/exhales. Begin focusing on inhaling deep into your belly, and allow your belly to expand (like a balloon) with every inhale, and contract (imagining your belly button coming closer to your spine) with every exhale. Try this for 30-60 seconds, and then breathe normally.

This method of breathing slows the heart rate, connects you to your bodily sensations, and activates the parasympathetic (“rest and digest”) nervous system state. This communicates to your brain that you are in a state of safety and calm. Don’t worry if you get light headed the first few times you try it, this is just your body adjusting to a new method of receiving oxygen.

Sarah Rot, MA, LCPC, BCDMT

24. Lengthened Exhalation

Often, when we’re feeling anxious – and especially if it progresses to a panic attack – we feel out of breath. The natural tendency is to inhale more and avoid exhaling. But this is actually contrary to what we really need. The exhalation activates the vagus nerve, which is essential for calming the nervous system and hence, our anxiety. What we need is to turn our attention to the exhalation and lengthen it. This additionally will create more space in our lungs to receive the next inhalation, but more importantly it triggers the parasympathetic nervous system to relax the body and mind.

You can incrementally lengthen your exhalation in a simple way. Begin with equal inhalations and exhalations, with a count of 5 for inhalation, a slight pause, 5 for exhalation, and a slight pause at the bottom. Then, begin to add one more count to your exhalations – 5-6, then 5-7, etc. Of course, you can adjust this to your capability – never force or create pressure as you’re breathing. Work up to the exhalation becoming twice as long as the inhalation (for example, 5-10), and sustain that for up to 10 rounds, if possible. Then relax, and notice the shift in your body, emotions, and mind.

Connie L. Habash, MA, LMFT, Author of Awakening from Anxiety: A Spiritual Guide to Living a More Calm, Confident, and Courageous Life

25. Shift Breathing

Shift Breathing is an EMDR (Eye Movement Desensitization and Reprocessing) Therapy exercise that asks clients to identify a positive memory and a negative memory (one that isn’t very disturbing) and shift between each memory noticing what they feel in their body. This breathing exercise helps to reduce anxiety by bringing your attention to how your body responds to tension while increasing your awareness of how to shift from a negative to a positive mood.

Holle Leath, M.S., NCC, LPC, Owner & Clinical Director,  Vibe Healing Center, LLC

26. Anxiety-Dissolving Visualization

This unique technique I use with clients employs the power of guided imagery to help manage anxiety.

Here’s how to do it:

• Start by identifying where you feel your anxiety in your body, and give it a shape or color in your mind
• Take a deep breath and imagine the breath flowing to the place where the anxiety resides
• As you exhale, visualize the anxiety breaking up, changing shape, or reducing in intensity
• Repeat these steps until the visualization of anxiety diminishes or disappears

The “Anxiety-Dissolving” Visualization can help individuals understand that they have control over their anxiety and that it’s possible to reduce its intensity through focused breathing and visualization.

Hannah Mayderry, Licensed Mental Health Counselor, M.Ed./Ed.S

27. Feather Duster Breathing

The Feather Duster Breathing method is a simple technique that can be both fun and relaxing. If possible, lie down in a safe area where you feel relaxed (for example, your couch, bed, or floor). Allow yourself to relax onto the supportive surface. When you are ready, breathe slowly and gently in and out. Repeat for two additional conscious cycles of breath. Then allow your breathing to remain slow and steady as you imagine a feather duster moving through your body. Let the feather duster move into the nooks and crannies where old memories, fears, anxiety, stress, holding, or tightness of any sort might be lingering. As you breathe gently, allow the feather duster to move through you, sweeping away any negativity. Repeat for up to ten relaxed cycles of breath.

Dr. Carla Manly, Clinical Psychologist, Meditation Leader & Anxiety Specialist

28. Energizing Breath/Power Breath

Forcefully inhale through the nose while reaching your arms in the air, fingers spread. Then  forcefully exhale through the mouth, bending your elbows and swinging your arms close to your side with your hands in a fist. Repeat.

Miriam (Manela) Frankel OTR/L is a mental health occupational therapist & founder of the online platform ChildrenBloom.com

How Is Anxiety Treated?

Breathwork is just one component for treating anxiety, and there are many treatment methods for anxiety if your symptoms impact you daily or become unmanageable. Anxiety is typically treated with a blend of lifestyle changes, therapy, self management tools, and medication if needed. The first step is to become aware of your anxiety, and schedule an appointment with your doctor or find a therapist if daily tasks like leaving the house, going to work, or sleeping become difficult.

Therapy for Anxiety

Using anxiety therapy is effective for managing anxiety and stress. There are many modalities to use for managing anxiety and a trained therapist can work with you to understand the source of your anxiety and skills to manage it in the moment. You can meet with a therapist online or in person. Typically, you would see a therapist once a week for about an hour until you have reached your desired outcomes and goals, but this can vary depending on the severity of symptoms.

Common types of therapy used for anxiety include:

• Acceptance and Commitment Therapy (ACT):  ACT for anxiety uses mindfulness and behavioral techniques to help people understand what is important to them, so that they can accept and use these skills in difficult moments.
• Cognitive behavioral therapy: CBT for anxiety can help people learn tools to identify unhelpful thoughts and behaviors related to intrusive thoughts and worrying and find tools to manage them more effectively.
• Dialectical behavioral therapy (DBT): DBT for anxiety teaches distress tolerance tools to use at the moment to manage anxiety.
• Eye Movement Desensitization and Reprocessing (EMDR): EMDR will work with clients on increasing their mindfulness skills before reprocessing traumatic events or beliefs that contribute to anxiety.
• Exposure therapy: Exposure therapy for anxiety slowly exposes the client to images or interactions that cause anxiety to help them gain better coping mechanisms, including relaxation techniques to manage uncomfortable symptoms.
• Interpersonal therapy (IPT): IPT helps you resolve internal trauma or conflicts within your life to work through your anxiety.
• Music therapy: Music therapy for anxiety is an expressive therapy that can be used to help resolve anxiety. This could include listening to calming songs, expressing your emotions through a certain song or instrument , or creating a playlist for when you’re anxious.
• Psychodynamic therapy:  Psychodynamic therapy works by looking inward to discover fears and needs in one’s subconscious, which may be contributing to anxiety.

Medication for Anxiety

Along with therapy,  medication for anxiety is sometimes recommended as part of treating anxiety. Your doctor or therapist may recommend this if therapy or lifestyle changes aren’t enough or if your symptoms worsen. Typically medication is prescribed by a psychiatrist or primary care provider.

There are options for different types of medications depending on what will work best for your body and your situation. SSRIs work by helping your brain absorb more serotonin to decrease anxiety symptoms. SNRIs work similarly to SSRIs but also include increased norepinephrine, which can be more beneficial for some symptoms.  Benzodiazepines are used only for panic or anxiety attacks “in the moment”, and while very effective, can be physically addicting. Tricyclic antidepressants aren’t typically prescribed to manage anxiety, but have been found to be effective for some people.They were one of the first developed antidepressants.²

When to Seek Therapy for Anxiety

If your anxiety symptoms are influencing your daily life negatively, it may be time to speak with a professional. Individual therapy works by meeting with a licensed professional to acknowledge and discuss how your symptoms are affecting you. Together, you’ll come up with treatment goals and your therapist will utilize different modalities to help you cope.You can attend therapy using an online therapy platform, making it less intimidating if you struggle with feeling overwhelmed. You can use an online therapist directory to start the search for a therapist anytime who fits your criteria.