Breathwork for anxiety: does it really work?
- Tania Herold
- Sep 26
- 3 min read
Updated: Oct 3
When anxiety takes hold, the first thing to change is your breath. It turns shallow, quick, and uneasy, feeding the very cycle you’re trying to escape. But what if the same breath that spirals out of control could also become the tool to calm you? In this post, we’ll look at how breathwork calms anxiety, what the science says, and which techniques work best when you need relief fast.
Anxiety has become a daily reality for millions of people. Work pressures, personal struggles, and the constant pace of modern life all feed into it. Managing those racing thoughts and tight-chested moments isn’t easy.
What happens in the body during anxiety
Anxiety isn’t just in the mind ~ it’s a full-body response. Your brain signals danger, even when none exists, and the nervous system jumps into fight-or-flight. Heart rate rises, stress hormones flood your body, and breathing shifts to quick, upper-chest patterns.
Research shows that this style of breathing reinforces feelings of panic. A study published in Journal of Psychiatric Research (2017) found that individuals who practiced slow, controlled breathing reduced anxiety scores significantly compared to those who didn’t.
How breathwork helps anxiety
Breathwork interrupts the anxious loop. By slowing your inhale and extending your exhale, you signal safety to the body. This activates the vagus nerve, which restores balance to the parasympathetic system ~ the “rest and digest” state.
On a biological level, breathing in a steady rhythm also helps regulate oxygen and carbon dioxide levels in the blood, easing the dizzy or tight-chested sensations that often come with anxiety. The result is a shift: your body calms, and your mind follows.
Best breathing techniques for anxiety
box breathing (4-4-4-4)
Inhale through the nose for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for 3–5 rounds. This helps regulate heart rate and creates calm quickly.
4-7-8 breathing
Inhale for 4 counts, hold for 7, exhale for 8. This longer exhale guides the body into deeper relaxation, making it especially useful at night.
coherence breathing (5:5)
Breathe in for 5 counts, out for 5 counts. Keeping a steady rhythm balances stress hormones and supports emotional stability over time.
How to start a breathwork practice for anxiety
The key is consistency, not perfection. Start with 5 minutes a day, ideally at the same time (like before work or bed). Choose one technique and stick with it until it feels natural. Keep a simple journal of how your body and mood respond. Over time, these small daily practices add up, giving you a reliable tool whenever anxiety spikes.
Breathwork won’t erase anxiety overnight, but it shifts the relationship you have with it. Instead of being carried away by the wave, you learn to ride it.
Ready to try it yourself ?
Listen to my guided 5-minute breathwork audio recordings designed to calm anxiety and bring your nervous system back to balance.
What is the best breathing exercise for anxiety ?
Box breathing and 4-7-8 breathing are among the most effective for calming anxiety quickly. Both slow the nervous system and bring the body back to balance.
How long should I practice breathwork for anxiety ?
Even 5 minutes a day can make a difference. Over time, longer sessions (10–20 minutes) deepen the benefits.
Does breathwork replace therapy or medication for anxiety ?
No. Breathwork is a supportive tool, not a replacement. It can work well alongside therapy, lifestyle changes, and medical treatment.
Can breathwork make anxiety worse ?
For some, rapid or intense breathwork may trigger discomfort. Start with slow, gentle techniques and listen to your body.
