The Connection Between Anxiety and the Breath: How to Regain Control
#TLDR
Stress and anxiety have a huge impact on the breath. And vice versa.
You are born instinctively taking deep breaths from your belly.
Aging, stress and anxiety result in shallow breaths from your chest.
Anxiety locks our bodies into a loop of intense, shallow breathing that signals the body to increase its stress response, resulting in even more labored breathing and greater anxiety.
Belly breathing is an amazing coping skill which helps to re-regulate our nervous systems away from the fear-based anxiety loop.
Anxiety causes us to hyperventilate which then increases anxiety.
Anxiety and breath are intricately linked. When anxiety kicks in, our breathing patterns often become shallow, rapid, and irregular. This physiological response can intensify feelings of panic, lightheadedness, and even breathlessness, making anxiety feel even more overwhelming. Understanding this connection and learning how to regulate the breath can be a powerful tool in managing anxiety effectively.
Anxiety Affects Your Breathing.
When we experience anxiety, our body enters a fight-or-flight mode, triggering a bunch of physiological changes designed to prepare us for both danger and “danger.” One major shift occurs in our breathing: we unconsciously start breathing from the chest rather than the diaphragm. This type of breathing, known as hyperventilation, leads to an imbalance in oxygen and carbon dioxide levels, which can cause dizziness, increased heart rate, and even a sense of impending doom.
When we are babies we naturally take deep full breaths from our belly (diaphragmatic breathing). As we age, we effectively tighten with stress and the pressure to suck in our bellies, thereby hindering our ability to really take a full breath. This dysfunctional breathing pattern in turn reinforces the cycle of distress.
The good news? Belly breathing.
You can take conscious control over your breathing and interrupt this cycle, thereby restoring a sense of calm.
Belly breathing helps to regulate the body physiologically and gives us a place in the present to focus = double bonus!
Before we jump into the technique, I want to share why I love belly breathing for anxiety reduction and emotional regulation:
Diaphragmatic breathing stimulates the vagus nerve sending a signal to the mid-part of the brain (a primary seat of anxiety) thus creating an activation of the parasympathetic (rest/digest) nervous system. This results in lowered heart rate and respiration.
Breathing from the belly allows for full lung capacity. Oxygen is a good thing.
Belly breathing is a mindfulness practice in that it gives you something to focus on (your belly and the practice itself) that is in the present moment. Mindfulness techniques have been shown over and over to aid in anxiety management.
How to Practice Belly Breathing:
Place one hand on your belly and one hand on your chest. As you take in a breath, focus on allowing the hand on your belly to move out as your belly expands with the breath. The hand on your chest should remain stationary.
As you exhale, feel the air release from your belly. Allow your belly hand to move in with your belly. Again, the hand on your chest should remain stationary.
This can be pretty difficult at first, but it does get easier! And, because we need to breathe all the time, you can practice this technique at any and all times. Plus, no one is even going to know you’re practicing.
Practice when you DON’T need it.
When you’re in the throws of of anxiety, it is very difficult to remember to use any breathing technique. This is why it is so important to practice coping skills, like belly breathing, when your not feeling anxious or your only feeling slightly anxious.
By practicing a coping skill when it isn’t needed, you are creating “muscle memory” —> you will be more able to access the skill when stress and anxiety kick in.
Here are some ways to start practicing breath-work in your everyday routine:
Start and end your day with 5 minutes of a breathing exercise.
Pair breathing with another task you regularly do (i.e. going to the bathroom, scrolling social media, pouring a cup of coffee).
Use breathing exercises as a quick reset before social interactions or work presentations.
Incorporate breath control during physical activity, such as yoga or walking.
Consider seeking professional help through counseling or therapy to develop a structured plan for managing anxiety effectively.
Anxiety feels overpowering at times, but understanding and regulating your breath is a simple and effective way to make anxiety a little more manageable.
By practicing intentional breathing, you calm your nervous system, reduce symptoms of anxiety, and create a sense of inner peace. Try experimenting with different techniques and see what works best for you—your breath is always there, ready to support you through moments of stress and beyond.
If you find that anxiety is significantly impacting your daily life, seeking anxiety counseling or therapy can be a valuable step toward long-term relief.
Rachel Baker is a Spokane, Washington-based psychotherapist, with over 20 years experience helping people who are overworked, overwhelmed and anxious.
Her goal is to connect individual client strengths and experiences with proven therapeutic techniques that increase skill and insight in order for people to create a life filled with peace+purpose.
If you are looking for individual therapy to address anxiety, addiction or trauma, and are located in Washington or Idaho, complete this form or call (509) 402-1569 to schedule a free 15-minute
