Breathing When You Feel Anxious: What Helps and What Doesn't

When anxiety rises, the body often goes into "alert" mode. The heart beats faster, the breath gets quicker and higher, the muscles tighten. Breathing is one of the few parts of this response we can gently change.

What tends to help

• A longer out-breath. Breathing out a little longer than you breathe in is one of the most commonly recommended ways to steady the body.
• Counting. Counting out-breaths gives the mind something simple to hold.
• Grounding. Feel your feet on the floor or your back against the chair while you breathe.
• A hand on the chest or belly. Feeling the breath can be calming in itself.

What can backfire

• Forced deep breaths. Very big breaths, especially fast ones, can make you light-headed and more anxious.
• Long breath holds, for some people, can feel trapping.
• Trying to stop the feeling at all costs. Anxiety often passes more quickly when we let it rise and fall, while breathing gently.

A simple plan for a hard moment

1. Notice: "My body is anxious right now." 2. Feel your feet on the ground. 3. Breathe in gently, breathe out slowly, five times. 4. Name three things you can see. 5. Continue the slow out-breaths until you feel steadier.

When to get help

Breathing practices can support you, but they are not a treatment for anxiety disorders or panic disorder. If anxiety is frequent, intense or getting in the way of your life, please talk to your doctor or a mental health professional. Effective help exists. If you have chest pain or trouble breathing, seek medical care.