How Breathwork Calms Anxiety
It’s nearly impossible to convince yourself that “everything is gonna to be okay” when nothing inside you believes it. Anxiety has a way that highlights past mistakes in bright neon lights. It ruminates. While all you want is feel like yourself again, your body screams no. It feels tense and restless. The whole expereince is downright awful.
For you to feel more like who you are, the brain needs to know you are safe. While you cannot force your thoughts to change right away, you can influence your body through breath. This is where breathwork comes in.
As a therapist with a background in both clinical work and mind-body healing, I specialize in treating anxiety. I’ve helped hundreds of people just like you return to a more balanced, regulated state.
The Ancient Roots of Breathwork
Did you know breath has been used as a healing tool for thousands of years? In Eastern yogic and Ayurvedic traditions, breath connects directly to prana, a Sanskrit word that means the life force that moves through and sustains all living things. For thousands of years, many cultures across the world have used the breath in meditation, healing rituals, and spiritual practices to restore clarity, balance, and energy.
In these wisdom traditions, breath is inexorably connected to the body and energy source. It’s a bridge between our physical, mental, emotional, and spiritual experiences. Science and research now show that breathing practices can activate various autonomic functions in the body (functions that run without our conscious control). The breath can regulate the nervous system, influence heart rate and blood pressure, and affect how we process stress and emotion.
When I was a student at the Chopra Center, Dr. Deepak Chopra was one of my teachers. I discovered various breath-based practices and their corresponding benefits to the nervous system. This information alone allowed me to fine-tune my meditation and breath-based practice to decrease overthinking and improve my sense of self.
A Gentle Breathwork Practice
One of the most effective ways to support the nervous system is by extending the exhale. When you lengthen your exhale, you activate the parasympathetic branch of the autonomic nervous system. This is often called the “rest and digest” system.
Here is how to try it:
• Inhale gently through your nose for a count of four
• Exhale slowly through your mouth for a count of six or eight
• Let your shoulders drop gently as you breathe out
• Repeat for three to ten cycles, about three to four minutes
You do not need to force or concentrate. Just allow yourself to ease into the natural pace of deeper breathing. Over time, this breathing can help you shift the internal state from high alert to inner calm.
This practice is more effective when practiced daily. And some people develop a morning routine before they start their day, while others practice before sleep to settle the mind and relax more deeply.
The Body Often Needs Permission to Quiet
Unfortunately, many people have learned to be vigilant. A history of trauma and abuse exacerbates high alert states in the body. But gentle breathwork helps create a sense of safety from the inside out, and it retrains the nervous system to deescalate.
While we are not being chased by a tiger any longer, our body continues to be hardwired to remain safe. Threats to that safety may now come in the form of a toxic work environment or an unfulfilling relationship. Ongoing stress leads to prolonged bodily activation and anxiety. Breathwork can be a free and effective way to self-regulate and reconnect with your sense of self.
Health Disclaimer
While the breathwork described in this article is known to be safe to use at home, this blog is for educational purposes only and does not replace medical or mental health advice. Always speak with your healthcare provider before starting any breathwork or somatic practice, especially if you have a history of trauma, panic attacks, respiratory conditions, or other health concerns. Some techniques may bring up strong emotions. Please proceed with care and consult a qualified provider if you feel overwhelmed or unsure.
If you do try this breathwork practice, do so in your home or office. Never in a moving vehicle or while driving or using machinery. If you feel lightheaded or dizzy, discontinue the practice. If your symptoms continue, call a healthcare provider.