Breathwork for Anxiety
Anxiety, whether sudden onset or as part of a panic disorder, can feel like a storm inside your body with a tight chest, a racing heart, thoughts that won’t slow down. It can be overwhelming, sudden, and hard to make sense of. But there’s a tool you carry with you everywhere, one that can support your nervous system and help ease the intensity of that spiral: your breath.
Breathwork, or the intentional use of breathing techniques, is one of the most evidence-informed ways to reduce stress, support your mental health, and interrupt panic. Research shows it can improve heart rate variability, activate the parasympathetic nervous system, lower blood pressure, and help calm the physiological patterns that fuel anxiety.
This toolkit gives you clear, practical ways to use breathwork when you’re stressed, anxious, or in the middle of a panic attack. You’ll learn safe, accessible techniques like diaphragmatic breathing, alternate nostril breathing, extended exhale breathing, and 4-7-8 breathing, along with guidance on when and how to use them.
Quick Jump Links
Anxiety isn’t a sign that something is “wrong” with you. It’s actually your body doing something it was designed to do which is to keep you safe. Thousands of years ago, if we heard rustling in the bushes, our bodies needed to react instantly in case it was a tiger. Today, the world has changed, but the biology hasn’t.
Our bodies still react to emails, deadlines, arguments, or uncertainty with the same ancient “protective mode.” That’s why anxiety can feel so physical: your body believes it’s preparing you for danger, even when the threat is psychological rather than life-threatening.
Of course, anxiety doesn’t show up the same way for everyone. Some people feel a tight chest and racing thoughts. Others notice agitation, digestive discomfort, numbness, or intense fatigue. Some people have intense panic attacks, and still others have ongoing panic disorders. But whatever form it takes, breathwork helps because it works directly on the systems responsible for these reactions.
1. Breathwork Counteracts the Fight-or-Flight Response
When anxiety rises, the sympathetic nervous system takes the lead. This system increases:
breathing rate
heart rate
muscle tension
alertness
stress hormones like adrenaline and cortisol
This response is automatic. You don’t choose it, and you can’t “think your way out” of it. But you can influence it through your breath.
Slow, controlled breathing activates the parasympathetic nervous system, the branch responsible for recovery and regulation. One of the fastest ways to do this is by stimulating the vagus nerve — a major nerve that connects the brain, heart, lungs, and digestive system.
Techniques such as diaphragmatic breathing or alternate nostril breathing gently increase vagal tone, which leads to:
a slower heart rate
lower blood pressure
reduced stress chemistry
a shift away from fight-or-flight
Learn more here:
👉 The Vagus Nerve and Breathwork
2. Breathwork Improves Heart Rate Variability (HRV)
Heart Rate Variability (HRV) is one of the strongest indicators of how well your nervous system handles stress. Higher HRV means your system can switch smoothly between activation and recovery. Low HRV is often associated with anxiety, burnout, and chronic stress.
Slow breathing — especially around 5–6 breaths per minute — naturally improves HRV. Techniques such as resonant breathing or extended exhale breathing work because they stabilise the cardiovascular system and create a rhythm the body recognises as safety.
Better HRV is linked to:
greater emotional regulation
fewer anxiety spikes
faster recovery after stress
improved overall resilience
Explore this science in more depth:
👉 Breathwork and HRV
3. Breathwork Restores CO₂ Balance (A Key Driver of Physical Anxiety Symptoms)
Many physical symptoms of anxiety — dizziness, tingling, chest tightness, lightheadedness — come from overbreathing, even when it feels like you can’t get enough air.
When you breathe too quickly, you exhale too much carbon dioxide (CO₂). This creates a drop in CO₂ levels, which causes:
narrowed blood vessels
reduced blood flow to the brain
increased heart rate
muscle tension
a sense of panic or “air hunger”
Slow, controlled breathing restores normal CO₂ levels. This alone can significantly reduce the physical intensity of anxiety.
This is one of the reasons even 1–2 minutes of slower breathing can shift how your body feels.
4. Breathwork Interrupts the Anxiety Feedback Loop
Anxiety works in a loop:
The body produces a physical stress response.
The mind interprets these sensations as danger.
The physical symptoms increase.
The mind reacts again — often more intensely.
Breathwork disrupts the loop at the physical level. By changing the breathing pattern, you change the input your brain receives. This can:
reduce the sense of urgency
lower physical tension
make thoughts feel less overwhelming
create enough space to respond rather than react
This is not about “calming down on command.”
It’s about sending clearer, more accurate signals to your nervous system.
5. It Gives You a Tool You Can Use Anywhere
You don’t need equipment, silence, or a perfect environment.
You just need your breath.
That makes breathwork one of the most practical, accessible anxiety tools available. Whether you’re in a queue, on a bus, in a meeting, or lying awake at night, breathwork gives you something immediate and effective to work with.
Fun Fact: Did you know that just five minutes of focused breathing can reduce your heart rate and help interrupt the anxiety spiral?
Why Breathwork Works for Anxiety
Breathwork as a Mind-Body Connection Tool
Your breath is the bridge between your body and mind. By bringing awareness to your breathing, you anchor yourself in the present moment, creating space between anxious thoughts and physical reactions. This practice, often referred to as mindful breathing, is a cornerstone of many therapeutic approaches, including yogic breathing and mindfulness-based stress reduction.
Looking for a grounding technique? Check out our Grounding and Resourcing in Breathwork Guide for practical tools.
Effective Breathwork Techniques for Anxiety
Below are some easy breathing exercises for anxiety. Some might resonate with you, others may not. Do what works for you.
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Find a comfortable position, sitting or lying down.
Place one hand on your chest and the other on your belly.
Breathe in slowly through your nose, letting your belly expand while your chest stays relatively still.
Exhale gently through your mouth, feeling your belly soften.
Repeat for a few minutes, noticing the rise and fall of your breath.
Why It Works:
Activates the parasympathetic nervous system, calming the body and improving heart rate variability (HRV).
Diaphragmatic breathing is a foundational technique for managing anxiety and grounding yourself.
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Sit comfortably and close your eyes if it feels good.
Inhale quietly through your nose for a count of 4.
Hold your breath gently for a count of 7.
Exhale slowly through your mouth with a whooshing sound for a count of 8.
Repeat a few times, focusing on the rhythm of your breath.
Why It Works:
This technique elongates your exhale, helping to release tension and lower your heart rate.
Ideal for reducing anxiety before sleep or winding down after a stressful day.
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Sit comfortably with a straight spine.
Use your right thumb to gently close your right nostril and inhale deeply through your left nostril.
Close your left nostril with your ring finger, and exhale through your right nostril.
Inhale through your right nostril, then close it and exhale through the left.
Continue this pattern for a few minutes, observing the calming effect on your mind.
Why It Works:
Balances the nervous system and promotes relaxation by harmonising the brain’s hemispheres.
Particularly helpful during mild anxiety or to prepare for meditation.
For a video tutorial, visit our Alternate Nostril Breathing Page.
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Inhale slowly and deeply through your nose.
Exhale slowly and fully through your mouth, making the exhale twice as long as the inhale.
Repeat for several cycles, noticing how the extended exhale helps to release tension.
Why It Works:
Long exhales signal safety to your nervous system, helping you move out of fight-or-flight mode.
Great for calming a panic attack or regaining control during stressful moments.
Tips for Incorporating Breathwork
Practice Regularly: Aim for a few minutes of breathwork each day, even when you're not feeling particularly stressed or anxious. This builds a foundation of calm.
Use in the Moment: When you feel anxiety or stress rising, take a few minutes to practice one of these techniques. It can help to interrupt the stress response and bring you back to the present moment.
Be Patient: It takes time to develop a breathwork practice. Be kind to yourself and celebrate your progress, no matter how small.
Seek Guidance: If you're new to breathwork or experiencing significant anxiety or stress, consider seeking guidance from a qualified breathwork instructor or therapist.
How Long Should You Practice Breathwork for Anxiety?
One of the great things about breathwork is its flexibility—it can be as short as a few moments or as long as an hour-long session. The key is finding a duration that works for your needs and lifestyle.
Short Practices for Immediate Relief
1–2 Minutes:
Techniques like box breathing or diaphragmatic breathing can calm the nervous system in just a few breaths.
Great for managing stress during a busy day, calming a panic attack, or resetting after an overwhelming moment.
5 Minutes:
A slightly longer practice, such as 4-7-8 breathing, can further reduce anxiety and improve heart rate variability.
Use this duration when transitioning between tasks or during breaks to restore balance.
Longer Sessions for Deep Relaxation
10–20 Minutes:
Extended practices, like alternate nostril breathing or resonant breathing, can create lasting shifts in both body and mind.
Ideal for starting your day with calm focus or winding down before sleep.
30+ Minutes:
Conscious Connected Breathwork or guided sessions provide an opportunity to process deeper emotional layers and create profound relaxation.
Best suited for scheduled practices where you have time to reflect afterward.
How Often Should You Practice?
Daily Consistency:
Even short daily practices can help reduce overall anxiety levels and build resilience over time.
Situational Use:
Use breathwork as needed during moments of stress, panic, or overwhelm.
Tips for Building a Routine
Start Small: Begin with just a few minutes a day and gradually increase as you feel comfortable.
Tie It to Existing Habits: Pair breathwork with daily activities like brushing your teeth, brewing coffee, or winding down at night.
Mix It Up: Explore different techniques to keep your practice engaging and discover what works best for you.
Join our free, live online breathwork sessions – five times a week, designed to fit your schedule and time zone. Experience a welcoming community and discover the healing potential of guided breathwork.
Why Breathwork Might Not Work for Everyone
While breathwork is a powerful tool for managing anxiety, it’s not a one-size-fits-all solution. Some people may find it difficult to feel immediate relief, or they might even experience discomfort during their practice. Understanding why this happens and how to adjust your approach can make a significant difference.
Common Challenges with Breathwork
Overbreathing or Hyperventilation:
Rapid or shallow breathing can sometimes lead to lightheadedness, dizziness, or an increased heart rate, which may mimic anxiety symptoms.
This is especially common with intense techniques like Conscious Connected Breathwork if practiced too quickly or without proper guidance.
Unrealistic Expectations:
Expecting instant, dramatic results may lead to frustration. Breathwork is often most effective when practiced consistently over time.
Difficulty Focusing:
A racing mind or heightened emotions may make it hard to concentrate on your breath, especially during moments of intense stress.
Trauma Responses:
For individuals with unresolved trauma, certain breathwork techniques may bring up emotions that feel overwhelming.
How to Make Breathwork Work for You
Start Slow:
Begin with gentler techniques, like diaphragmatic breathing or box breathing, and practice for just 1–2 minutes.
Avoid rapid or intense methods until you feel comfortable with slower-paced exercises.
Focus on Exhales:
Emphasise longer exhales, which naturally activate the parasympathetic nervous system and calm the body.
Try extended exhale breathing, making your exhale 2–4 seconds longer than your inhale.
Modify the Technique:
Switch to nasal breathing if mouth breathing feels too intense.
Adjust the pace or take breaks as needed to stay grounded.
Practice with Support:
Guided sessions or working with a trained facilitator can help you feel safe and confident, especially if you’re new to breathwork.
Explore our Free Weekly Breathwork Sessions for a supportive community experience.
When to Seek Professional Guidance
If you consistently struggle with breathwork or find it exacerbates your anxiety, consider consulting a professional:
Trained facilitators can tailor techniques to your specific needs and guide you safely through the practice.
Learn more about how trauma-informed practices support safe breathwork in our Trauma-Informed Breathwork Guide.
Therapists or Counselors:
If breathwork triggers unresolved trauma or persistent emotional discomfort, a mental health professional can provide additional support.
Ways to Experience Breathwork
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Free Weekly Breathwork Sessions
Experience the power of breathwork in a warm, supportive community. We offer 5 online sessions a week.
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Breathwork Starter Kit
Our free starter kit to help you learn various techniques and discover how breathwork can address your unique needs.
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Breathing Space All Access Breathwork Membership
A treasure trove of guided practices, videos, guided meditations, and resources to support your journey.
How to Remember to Use Breathwork During a Panic Attack
In the midst of a panic attack, it can feel overwhelming to think clearly, let alone remember techniques like breathwork. However, breathwork for panic attacks is one of the most effective tools for calming your body and regaining control. The key is to make it simple, accessible, and second nature.
1. Practice Breathwork Regularly
Build Familiarity:
When you practice breathwork during calm moments, it becomes easier to access those techniques when anxiety peaks.
Even just 1–2 minutes a day of box breathing or diaphragmatic breathing can help you create a muscle memory for calm.
Create Associations:
Pair your breathwork practice with daily activities like brushing your teeth or brewing coffee. These associations will help remind you to use breathwork in moments of stress.
2. Use Physical or Visual Reminders
When panic strikes, external cues can help you remember to breathe:
Wearable Prompts:
A bracelet, ring, or other small item can serve as a touchstone to remind you to focus on your breath.
Sticky Notes or Phone Wallpapers:
Keep a note in visible places, such as your computer, phone screen, or mirror, with a simple message like “Breathe: In 4, Out 6.”
3. Simplify the Technique
Keep It Basic:
In the middle of a panic attack, complex techniques can feel daunting. Focus on the simplest method:
Inhale deeply through your nose.
Exhale slowly through your mouth, making your exhale longer than your inhale.
Repeat for 3–5 breaths.
Start Small:
Even a single conscious breath can help interrupt the panic spiral and ground you in the present moment.
4. Ground Yourself With Your Body
Combining breathwork with physical grounding techniques can help you stay present:
Anchor to Touch:
Place one hand on your belly and one on your chest, focusing on the rise and fall as you breathe.
Use Your Feet:
Press your feet firmly into the ground while breathing, reminding yourself that you are safe and supported.
5. Have a Plan in Place
Create a Breathing Toolkit:
Choose one or two techniques to rely on, such as box breathing or 4-7-8 breathing, and practice them regularly.
Write It Down:
Keep a note in your bag, phone, or wallet with simple instructions to follow during a panic attack.
Example: “Pause. Inhale for 4 seconds, exhale for 6 seconds. You’ve got this.”
6. Use a Guided Session
If you find it hard to focus on your own during a panic attack, try a guided session:
Guided Breathwork Resources:
Explore our Free Weekly Breathwork Sessions for supportive, live guidance.
Use breathwork apps with short, calming exercises tailored for panic and anxiety.
Quick Takeaway:
The best way to remember breathwork during a panic attack is to make it a familiar, simple habit. By practicing regularly, using reminders, and keeping techniques basic, you’ll build the confidence to use your breath as a tool for calm, even in the most overwhelming moments.
Guided Breathwork Practice for Anxiety
This short guided breathwork meditation is designed to help you find calm during moments of anxiety or overwhelm. In just over six minutes, you’ll be guided through gentle breathing exercises, grounding techniques, and mindful awareness to regulate your nervous system and bring you back to the present moment.
Whether you’re experiencing anxious thoughts, a racing heart, or simply need a pause in your day, this practice offers a steady, supportive space to reconnect with your breath and body. Take a deep breath, press play, and allow yourself to settle.
Frequently Asked Questions (FAQ) About Breathwork and Anxiety
1. Is breathwork good for anxiety?
Yes, breathwork is a proven tool for reducing anxiety. It activates the parasympathetic nervous system, lowers heart rate, and helps regulate emotions. Consistent practice can lead to long-term benefits for managing anxiety.
2. What are the best breathing techniques for anxiety?
Some effective techniques include:
Box Breathing for calming the mind and body.
4-7-8 Breathing for deep relaxation.
Diaphragmatic Breathing for grounding and stress relief.
Alternate Nostril Breathing for balance and focus.
Find step-by-step guides on these techniques in our Breathing Techniques Page
3. How long should I practice breathwork for anxiety?
Even 1–2 minutes can make a difference in calming anxiety. For more profound results, aim for 5–10 minutes daily or longer sessions when you have time.
4. Can breathwork cause or worsen anxiety?
For some, intense techniques or rapid breathing can lead to discomfort, such as dizziness or hyperventilation, which may mimic anxiety. Starting with slower, gentler practices like nasal breathing or diaphragmatic breathing can help avoid this.
5. How does breathwork calm the nervous system?
Breathwork stimulates the vagus nerve, which activates the parasympathetic nervous system. This reduces stress hormones, slows the heart rate, and creates a sense of relaxation.
6. How do you do breathwork for anxiety?
While different techniques suit different people, focusing on longer exhales and using your diaphragm (belly breathing) are universally effective for calming anxiety.
7. Why won’t breathing exercises help my anxiety?
If breathwork doesn’t feel effective, it may be due to:
Using a technique that’s too intense.
Difficulty focusing due to racing thoughts.
Underlying trauma or mental health conditions requiring professional support.
Consider consulting a trained facilitator or therapist for personalised guidance.
8. Can breathwork cure anxiety?
While breathwork is a powerful tool for managing anxiety, it’s not a standalone cure. It’s most effective when used alongside other mental health practices, such as therapy, mindfulness, or lifestyle changes.
9. How can I get started with breathwork?
Begin with simple techniques like box breathing or diaphragmatic breathing for 1–2 minutes a day. For guided support, check out:
Targeted Breathing Techniques for specific needs like anxiety and stress relief.
10. What if I feel overwhelmed during breathwork?
If you feel overwhelmed, slow down your breathing, switch to nasal breathing, or take a short break. It’s okay to pause and try again later.