Most people do well starting with 5 to 10 minutes of meditation a day, then increasing only when the habit feels steady. Beginners and experienced meditators need different amounts, but consistency matters more than long sessions.
The box breathing technique for anxiety is a simple paced-breath practice using equal counts for inhaling, holding, exhaling, and pausing. This practical guide explains how to try it, adjust the count, and use it without forcing your breath.
For most beginners, Headspace is the best meditation app if you are open to paying for a subscription after a trial because its structured courses make it easier to build a simple habit. If you want to spend nothing, Healthy Minds Program is my clear free pick for its guided, no-pressure approach.