By Ariana McArthur, Ph.D.
Did you know breathing exercises can help during an anxiety attack?
During feelings of intense anxiety, our body reacts to the stressor by what it thinks is protecting us. Our breath quickens when we feel anxious. A more extreme example of this you may have seen or experienced yourself is hyperventilating. The body is taking in more oxygen to prepare to exert itself in a fight or flight mode (Daniela et al., 2022). This oxygen gets sent to your muscles. The brain communicates to the body to increase oxygen that it thinks will be needed to protect you in the situation. This defense system is activated whether we feel anxious and need to physically run or fight a threat, or if we are anxious from a mental stressor. Many times, we are feeling anxiety due to a mental stressor. This is why breathing techniques can be used to help counteract anxiety.
THE SCIENCE OF BREATHING EXERCISES
Breathing out with longer breath activates the parasympathetic nervous system (PNS). The PNS is what helps fight off the stress from the sympathetic nervous system (SNS) to combat the fight or flight mode and promote feelings of calmness. So no, it may not solve the root of our problems, but it does actually have a scientific bases in a physical response from our bodies. The physical response shows why it’s important to train your breath to help alleviate some stress.
SUPER TIP: Place your hand on your diaphragm when practicing a breathing exercise. When breathing in, you should feel your stomach being pushed out.
TRY A BREATHING EXERCISE
- Breathe in through your nose for four seconds, then hold that breath.
2. Hold that breath for four seconds with your hand on your diaphragm.
3. Exhale for eight seconds through pursed lips, as if you are blowing out candles (Belli, 2020).
Research has found that college students who completed breathing exercises before an exam reported decreased levels of stress and higher exam scores than the group of students who did not participate in the exercises. This showed that breathing and helping the body get to a relaxed state also helps with decision making.
SUPER TIP: When exploring breathing exercises, it is important to note that research shows some are more effective than others. It is important to practice ones that include a long exhale, pauses, and last at least 5 minutes (Bentley et al., 2023). Make sure you are sitting down and in a relaxed position for optimal effectiveness.
Bonus: Here is an extensive guide on different breathing exercises to try.
References
Belli, B. (2020). To improve students’ mental health, Yale study finds, teach them to breathe. Yale News. https://news.yale.edu/2020/07/27/improve-students-mental-health-yale-study-finds-teach-them-breathe
Daniela, M., Catalina, L., Ilie, O., Paula, M., Daniel-Andrei, I., & Ioana, B. (2022). Effects of exercise training on the autonomic nervous system with a focus on anti-inflammatory and antioxidants effects. Antioxidants, 11(2), 350. https://doi.org/10.3390/antiox11020350Links to an external site.
K. Bentley, T. G., Rakic, M., Arce, N., LaFaille, M., Berman, R., Cooley, K., & Sprimont, P. (2023). Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sciences, 13(12). https://doi.org/10.3390/brainsci13121612
Ariana McArthur, PhD 
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