Breathing Deep: Your Anxiety Buster

In today’s fast-paced world, anxiety seems to lurk around every corner. “What if?” becomes our most frequent thought and we can be plagued by images of the worst-case scenario. 

Whether it’s school/work stress, relationship woes, or just the endless buzz of social media, it’s easy to feel overwhelmed. But guess what? There’s a super simple trick that can help ease that anxiety – deep breathing. Deep breathing, although it sounds simple, can be a game-changer for your mental health. Let’s find out how:

Anxiety Unpacked

Anxiety isn’t just about feeling a bit stressed; it’s like a whole-body experience. When something triggers our anxiety, our bodies kick into high gear, flooding us with stress hormones like cortisol and adrenaline. This process, called the “fight-or-flight response,” prepares us to tackle the threat head-on (fight) or make a run for it (flight). In the process of fighting or fleeing, we flush these chemicals from our body and are able to “reset” our system. 

But here’s the catch: when anxiety becomes a regular companion and we don’t/can’t flush out those hormones, it can mess with our heads and bodies big time. We can have racing thoughts that just won’t stop, an overall sense of doom, aches and pains, sleep problems, stress eating, and difficulty breathing. 

The Breath’s Big Role

Now, let’s talk about breathing. It’s something we do without even thinking. But did you know we can also take the reins and control our breath (and our nervous system) consciously? 

When anxiety hits, our breathing tends to go into panic mode – shallow and fast, usually centered in the chest. This is the type of breathing you will typically see when someone is having a panic attack. Rapid breathing signals to our heart to start beating faster, which triggers our muscles to tense (in preparation to fight or flee). These bodily changes will alert the amygdala (the part of our brain for processing fear and anxiety) that something dangerous is going on, which sets off a chain of events that floods our body with adrenaline and cortisol and may even escalate to a panic attack. 

But deep breathing? That’s a whole different ball game. It’s all about slow, intentional breaths that really get the diaphragm and lungs in on the action. And guess what? This kind of breathing flips the script, telling our brains it’s time to chill out because the danger has passed.

The Science Bit

Studies have shown that techniques like diaphragmatic breathing can dial down cortisol levels, drop blood pressure, and make us feel like we’re relaxing on a tropical beach (if only!).

One of the reasons deep breathing works so well is its power to activate the vagus nerve, the MVP of the relaxation game. This nerve tells our body when it’s time to kick back and relax. And when we breathe deeply, we give it a little nudge, releasing calming neurotransmitters and putting the brakes on stress hormones.

Putting It into Practice

So, ready to give deep breathing a shot? Here are some easy tips to get you started:

1. Find Your Zen Zone: Pick a quiet spot where you can get comfy and won’t be disturbed.
2. Get Cozy: Sit or lie down in a position that feels good, making sure your body is comfortable.
3. Breathe Deep: Close your eyes and focus on your breath. Feel the air filling up your lungs or notice the rise and fall of your belly.
4. Inhale Slowly: Take a deep breath in through your nose, counting to four as you fill up your lungs. You can tell you are doing it right if your belly is moving more than your chest. Here’s a great video from my colleague, Dr. Sabrina Stutz, that illustrates the practice.
5. Exhale Easy: Now, let that breath out slowly through your mouth, counting to four again as you release all that tension. It helps if you blow out with pursed lips, kind of like when you are trying to drink from a straw or blow bubbles. 
6. Repeat: Keep up this slow, deep breathing for a few minutes, letting each breath relax you more and more. I recommend daily practice for 5 minutes.

Final Thoughts

Deep breathing might sound too simple to make a real difference, but trust me – with daily practice, you will notice that your stress and anxiety will decrease over time. Whether you’re dealing with a mountain of school/work stress or just feeling frazzled by life, taking a moment to breathe deep can bring you back to center. 

If you’d like guided assistance with deep breathing, there are a number of resources available, including your smartwatch, and many free apps such as Awesome Breathing (iPhone or Android)! 🌬️