We’ve all heard it: “Just breathe.” It sounds simple, maybe too simple but there's actually solid science behind why breathing exercises are so effective at calming the nervous system. Whether it’s before a big presentation, during a moment of overwhelm, or in the midst of a panic attack, focused breathing can bring us back to a place of calm.
But why does this work, and what’s really happening in our bodies?
The Science Behind Breathing and Anxiety
When we experience stress, our body enters what’s called the "fight-or-flight" response. This is an ancient survival mechanism that prepares us to either face a threat or run away from it. Your heart races, breathing becomes shallow and rapid, and your body floods with stress hormones like adrenaline. This response was crucial for our ancestors in life-threatening situations (like facing up to lions in caves!) but it’s far less helpful when you're stuck in traffic or feeling nervous about an upcoming deadline.
The good news? Just as quickly as the fight-or-flight response is triggered, we can reverse it by using slow, controlled breathing to engage the "rest-and-digest" mode (also known as the parasympathetic nervous system). This system helps slow the heart rate, lower blood pressure, and reduce the production of stress hormones. It’s a remedy for anxiety, and the best part is—it’s always within reach and it’s free!
Why Breathing Exercises Actually Work
Breathing Regulates Oxygen and Carbon Dioxide Levels When we’re anxious, we tend to breathe too fast and shallowly, disrupting the balance of oxygen and carbon dioxide in our blood. This imbalance can lead to dizziness, confusion, and a feeling of being lightheaded—making anxiety symptoms worse. Slow, controlled breathing helps restore this balance, giving you a greater sense of clarity and calm.
Activates the Body's Calm Button There's a special nerve in your body called the vagus nerve that helps control how stressed or relaxed you feel. When you breathe slowly and deeply, it sends a signal through this nerve to your brain that tells your body to calm down. This helps slow your heart rate, lower stress, and shift you out of ‘panic mode’ into ‘relax mode’. It’s like pressing a reset button to help you feel better.
Increases Mindfulness Focusing on your breath is a form of mindfulness, anchoring you to the present moment. Instead of spiralling into worry about the future or replaying stressful events, concentrating on each inhale and exhale grounds you in the now. This reduces the mental chatter that fuels anxiety.
Reduces Muscle Tension Anxiety often causes physical tension—tight shoulders, clenched jaws, or even upset stomachs. Deep breathing helps release this tension by promoting relaxation. As your body relaxes, your mind tends to follow.
Simple Techniques to Try
Here are a few techniques to help you regain control when anxiety hits:
- 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. This technique helps calm both the mind and body.
- Alternate Nostril Breathing: Close one nostril, inhale deeply through the other, switch nostrils, and exhale through the opposite one. This helps balance the body’s energy and reduces stress.
- Lions Breath: Breath in through your notes then exhale with your mouth open making a ‘HA’ sound from deep in your belly. Then breathe normally for a few seconds and repeat.
Want more?
Check out our resource with a variety of breathing exercises that you can explore. Whether you need something quick or to build a calming habit, you'll find techniques that suit every situation. Click here to take a look. We encourage you to spend some time in a neutral calm moment trying them out.
Breathing exercises may seem simple, but they’re rooted in real physiological changes that help calm your mind and body. The next time you’re feeling anxious or overwhelmed, remember: You always have the power to bring yourself back to calm…one breath at a time.
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