How Breathwork Calms Anxiety: The Science Behind Slowing Down
What if the way you breathe could change how you feel?
Breathing is something we do without thinking. It's the first thing we learn, even before language or walking. Perhaps because it happens automatically, we often overlook its power. In fact, how we breathe can reveal a lot about how we feel.
Fast and shallow? Likely anxious.
Deep and slow? Probably calm.
Science shows our breath reflects our emotional state. And just as importantly, it can shift it.
Why Breath Matters for Emotional Regulation
While breathing happens automatically, it's also one of the few bodily functions we can consciously control. That makes it a powerful gateway for emotional regulation.
When emotions feel overwhelming, our body often speeds up. Our heart races, muscles tighten, and breath quickens. By intentionally slowing our breath, we send a signal to the brain that we’re safe. This can interrupt the cycle of stress and help us regain a sense of calm.
Breathwork is a way to give your nervous system the conditions it needs to settle.
How Controlled Breathing Affects the Brain and Body
The relationship between breath and emotions is a two-way street. While our emotional states can change our breath, conscious breathing can also shift how we feel.
Slowing and controlling your breath activates the parasympathetic nervous system, otherwise known as the body’s “rest and digest” system. This can:
Lower heart rate and blood pressure
Decrease muscle tension
Improve emotional regulation
At a brain level, slow breathing has been shown to increase synchrony of brain waves, similar to states observed during meditation.
The Physiological Sigh: A 5-Minute Breathing Technique
Recent research from Stanford University compared different types of breathwork. They found that a specific breathwork method called cyclic sighing had the greatest daily improvement in positive feelings amongst the other breathing techniques. Practising it for just five minutes a day can:
Lower anxiety
Improve mood
Decrease resting respiratory rate (a marker of calmness)
How to do it:
Take a deep inhale through the nose
Take a second, shorter inhale immediately after
Exhale slowly and fully through the mouth
Repeat for 5 minutes. You can follow along with the video below or simply set a timer and practise quietly.
When to Use Breathwork
You don’t have to wait for a panic attack to engage in breathing exercises. Breathwork can be helpful:
Before a stressful meeting or interview
When feeling overwhelmed or irritable
As part of a daily self-care routine
Like all skills, breathwork gets easier with practice.
When to Seek Additional Support
While breathwork can be a powerful tool, it’s not a substitute for therapy if anxiety is significantly impacting your life. Working with a psychologist can help you:
Understand the roots of your anxiety
Develop sustainable coping strategies
Explore evidence-based therapies like CBT or ACT
Find out more about how to stop ruminating and about therapy for anxiety.
Final Thoughts
Breathing isn’t just about survival. Breathwork is a tool for regulation, calm, and connection. Learning to work with your breath can give you more control in moments of overwhelm.
FAQs
1. What is the best breathing technique for anxiety?
The physiological sigh has been shown to be particularly effective. It involves two quick inhales through the nose followed by a long, slow exhale.
2. How long should I practise breathwork?
Start with 5 minutes a day. Consistency is more important than duration.
3. Can breathwork replace therapy?
Breathwork is a helpful tool, but not a replacement for therapy—especially if anxiety significantly affects your daily life.
4. Is breathwork safe for everyone?
Generally yes, but if you have respiratory conditions (like asthma), consult a healthcare provider before starting new techniques.