Have you ever tried deep breathing to calm your anxiety, only to feel even more anxious? You’re not alone. Deep breathing is often recommended for stress relief, but sometimes it can feel like it’s making things worse—especially if you’re new to the practice.
Why Deep Breathing Can Feel Hard
When you’re anxious, your sympathetic nervous system (your body’s "fight-or-flight" response) is in overdrive. Introducing deep breathing can sometimes feel unfamiliar or even uncomfortable because your body isn’t used to identifying slower breaths as a signal to relax. This may leave you feeling more anxious at first.
According to Polyvagal Theory, our nervous system operates in different states. The parasympathetic nervous system is responsible for helping us feel calm and safe. However, it takes time—usually 1 to 3 months—for the nervous system to fully accept deep breathing as a relaxing tool instead of triggering further anxiety.
How to Make Deep Breathing Work for You
The key to using deep breathing effectively lies in consistency and gradual exposure. The more you practice, the more your body starts to associate controlled, slow breaths with a sense of safety and relaxation. Over time, you’ll notice that deep breathing will naturally start to trigger your parasympathetic nervous system, helping you feel calmer and more in control.
Here are a few tips to help you get started:
Start small: Try just a few deep breaths when you’re not feeling overwhelmed. This can help your body ease into the practice without triggering more anxiety. Instead of focusing on deep, slow breaths, start with shallow breathing and work your way up.
Be patient: It takes time for your nervous system to adapt. Consistent practice, even if it's just for a few minutes each day, will help. Remember, it can take weeks or even months for your body to fully adjust. Stick with it, and over time, it will become more effective.
Incorporate other calming activities: Sometimes, pairing deep breathing with other calming activities—like gentle stretching or listening to calming music—can help your nervous system transition more smoothly into a relaxed state.
Practice in Calm Moments: Build up your breathing practice during times when you’re not feeling anxious. This helps train your body to associate deep breathing with relaxation.
Benefits of Deep Breathing for Anxiety
Deep breathing is more than just a quick fix; it can have long-term benefits for managing anxiety. Here are a few key advantages:
Activates the parasympathetic nervous system: Deep breathing signals your body to switch from “fight or flight” mode to “rest and digest,” helping you feel more at ease.
Lowers heart rate and blood pressure: Slower, controlled breathing helps regulate your heartbeat and can reduce physical symptoms of anxiety, like a racing heart.
Reduces stress hormones: Deep breathing decreases cortisol levels (a stress hormone), leading to a more relaxed state of mind.
Improves focus: By concentrating on your breath, you can shift attention away from anxious thoughts, helping you feel more centered and grounded.
Enhances emotional regulation: With regular practice, deep breathing can help you respond to stressful situations more calmly rather than reacting impulsively.
Final Thoughts
If deep breathing feels hard at first, know that it’s a common experience. Over time, your body will begin to recognize it as a calming tool instead of a stress trigger. Be patient and consistent with your practice, and eventually, it can become a powerful technique to help manage anxiety.
Have you experienced anxiety while trying deep breathing? What strategies have helped you stick with it?
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