Slow, gentle breathing can settle your body’s alarm. Big gulps of air can make it worse. The difference, and a simple pattern to practise.
November 6, 20262 min read
By Zainab Adesola, BSW, MA, CCC
Why breathing matters
Breathing is one of the few parts of your stress response you can steer on purpose. When you’re anxious, you tend to breathe faster and higher in your chest. Slowing down, especially on the out-breath, tells your body it can stand down.
The kind that doesn’t help
When people hear “take a deep breath,” many take huge gulps of air. Breathing too much, too fast, can bring on the dizziness, tingling and light-headed feeling of anxiety, because you breathe out too much carbon dioxide. It can even make you feel like you can’t get enough air, which is frightening.
So the goal isn’t more air. It’s slower, softer, steadier breathing.
A simple pattern to try
- Get comfortable. Sit or lie down, loosen anything tight, and rest one hand on your belly.
- Breathe in gently through your nose for a count of about four. Let your belly rise more than your chest.
- Breathe out slowly for a count of about six. Let your shoulders drop.
- Keep it soft. No big gulps. If counting makes you tense, just make each out-breath a little longer than each in-breath.
- Repeat for three to five minutes.
If your mind wanders, that’s normal. Bring it back to the feeling of the breath, or keep counting.
When to use it
- Every day, for a few minutes, when you’re fairly calm. That’s how it becomes automatic.
- When you notice anxiety starting to rise, before it peaks
- Before something stressful, like a drive, a meeting or a phone call
- At bedtime, as part of a wind-down routine
A word about panic
During a panic attack, slow breathing can help, but it doesn’t have to make the panic stop to be working. If breathing becomes a way to fight the feeling, it can turn into one more thing to worry about. Use it gently, and let the wave pass in its own time. See what to do during a panic attack.
When to get help
Breathing is a good tool, but it’s one tool. If anxiety is often in charge of your day, therapy can help you build a fuller set of skills and work on what keeps the anxiety going.
This article is general information, not medical, legal or insurance advice. For advice about your situation, talk to your health care provider, your insurer or a lawyer.
Questions
Quick answers.
Is box breathing good for anxiety?
Box breathing, in for four, hold for four, out for four, hold for four, works for many people. If holding your breath makes you uneasy, skip the holds and simply make the out-breath longer.
How long before breathing exercises work?
Some people feel calmer within a few minutes. The bigger benefit comes from practising daily for a few weeks, so the skill is ready when you need it.
Can breathing exercises make anxiety worse?
At first, paying attention to your breath can make you more aware of it. That usually fades with practice. If it doesn’t, try grounding or gentle movement instead.
Keep Reading
Related articles.
Panic attacks: what’s happening & what to do in the momentA panic attack can feel like an emergency. Knowing what your body is doing, and riding the wave instead of fighting it, takes away much of its power.
The 5-4-3-2-1 trick & why grounding worksA one-minute exercise that uses your senses to bring you back to the present when anxiety pulls you away. How to do it, and when it helps.
Anxiety in your body: tight chest, racing heart, upset stomachAnxiety isn’t only in your head. Why it shows up in your chest, stomach and muscles, and how to calm the body side of it.