Breathing Strategies to Lower Anxiety
By Dr. Douglas Cowan, Psy.D.
Marriage and Family Therapist
When anxiety hits, it affects your entire body—your breath shortens, your heart races, your muscles tense. But here’s the good news: you can train your body to calm your brain. In this guide, we explore two powerful breathing strategies that tap into your body’s natural ability to reset and relax.
Why Breathing Is the Fastest Way to Calm the Brain
When the amygdala (the fear center of the brain) senses danger—real or imagined—it kicks your body into survival mode. Your breathing speeds up, your heart rate spikes, and your body prepares to fight or flee. By using specific breathing patterns, you can flip the switch and activate the parasympathetic nervous system, telling your brain: “You’re safe now.”
Technique #1: The Supercharged Sigh
Inspired by research out of UCLA, the Supercharged Sigh is a deep, controlled exhalation that floods your body with calming signals.
- Here’s how to do it:
- Inhale through your nose in several short, quick puffs until your lungs are completely full.
- Hold the breath for as long as is comfortable.
- Exhale as forcefully as possible through your mouth with a loud sigh—pulling your chest and belly in tight.
- Take a few normal breaths and repeat if needed.
This deep exhale stimulates the vagus nerve, helping to slow the heart rate, reduce tension, and reset your internal alarm system.
Technique #2: The 4-4-6 Breathing Pattern
Used by therapists, yoga instructors, and even military trainers, this controlled rhythm creates physiological changes that calm both body and brain.
- Steps:
- Inhale through your nose for a count of 4.
- Hold the breath in your chest and belly for 4 seconds.
- Exhale slowly through your mouth for 6 seconds.
- Pause for a moment, then repeat the cycle 8–12 times.
Studies show this pattern helps regulate the autonomic nervous system, lower cortisol levels, and reduce symptoms of anxiety.
How and When to Use These Techniques
- – First thing in the morning alongside gratitude practice
- – Midday reset during stressful work moments
- – Evening wind-down to support sleep and recovery
These methods are portable, effective, and completely free. Unlike high-tech tools like neurofeedback or in-office treatments, breathing is something you can do anytime, anywhere—with immediate results.
Final Thoughts
Anxiety is not just in your mind—it lives in your body. By using these two simple breathing strategies, you can take control of your stress response and begin retraining your nervous system to feel safe and calm. Start with one. Practice. Repeat. Your body—and your brain—will thank you.
*This article is for educational purposes only and is not a substitute for professional mental health treatment. Please consult with a licensed provider for personalized care.*