By: Rebecca West, M.A.
Your mental health is greatly influenced by the speed and depth of your breathing. When our breathing accelerates, a multitude of physiological shifts begin to occur. If you’ve ever been startled, you might have noticed sudden gasping, slight breathlessness, dizziness, and tingling sensations. These familiar signs of anxiety are heavily shaped by our breathing patterns.
Anxious Breathing vs. Calm Breathing
Every one of us takes in oxygen, crucial for bodily functions, and exhales carbon dioxide. The speed and depth of our breaths regulate the balance of oxygen and carbon dioxide essential for optimal bodily function. Naturally, the body’s oxygen needs fluctuate depending on activity levels. During exercise, both oxygen and carbon dioxide levels increase, while they both decrease during relaxation. Notably, the balance is maintained in both scenarios.
However, this balance between carbon dioxide and oxygen is disrupted during moments of anxiety. Essentially, we consume more oxygen than our bodies actually need, known as hyperventilation or over-breathing. As a result of this imbalance, the body undergoes various chemical changes that manifest in symptoms such as lightheadedness, sensations of heat, weakness in the legs, confusion, breathlessness, blurred vision, feelings of suffocation, rapid breathing, numbness and tingling, cold and clammy hands, difficulty breathing, abdominal discomfort, flushed face, sweating unrelated to heat, and muscle tension.
While excessive breathing and hyperventilation aren’t inherently dangerous, they can exhaust you or leave you feeling constantly “on edge.” This heightened state of alertness increases your likelihood of reacting to stressful situations with heightened anxiety and fear.
To regain control over your breathing, you can slow down your breathing rate and adjust your breathing technique. When experiencing anxiety, practicing calm breathing can be beneficial. Initially, it might be challenging to slow down your breath. You may find it helpful to start with shorter durations for inhaling, holding, and exhaling. Below are alternative shorter times that could be useful as starting points.
- Sit or lie comfortably. Place one hand on your stomach and the other on your chest to engage the diaphragm. When breathing, focus on feeling the hand on your stomach rise and fall, rather than the chest.
- Take a breath in for four seconds (through the nose if possible). Alternatively, if this feels too long, try three seconds.
- Hold your breath for two seconds. Alternatively, if this feels too long, try one second.
- Release the breath for six seconds, through the mouth if possible. Alternatively, if this feels too long, try four seconds.
- Pause slightly before breathing in again.
- Practice, practice, practice! Dedicate time to practice regularly. It’s crucial to practice breathing techniques when you’re not feeling anxious to master the skill. Once you’re proficient, you can utilize these techniques during moments of anxiety to diminish your stress response.