Why Does Everyone Say “Just Breathe” When I Feel Anxious?

Breathing is especially important when you’re feeling stressed or anxious, because it can activate the body’s relaxation response and help regulate the nervous system. When we feel threatened, the body enters “fight or flight” mode, which is controlled by the sympathetic nervous system. Deep, slow breathing helps shift the body out of this state and into “rest and digest” mode, which lowers the heart rate, relaxes the muscles and promotes a sense of calm.

How breathing changes the way anxiety feels

Stress often leads to shallow, rapid breathing, which can intensify feelings of anxiety. Consciously slowing and deepening your breath signals to your brain that you’re safe and in control, which reduces the physical symptoms of anxiety.

Breathing also improves cognitive functioning. When you’re feeling stressed, your mind is racing and you can’t think clearly, focusing on your breath helps center your thoughts and improve your focus, so you can manage the situation that is causing the anxiety.

Breaking the cycle of worry

Anxiety often comes in cycles, where the mind fixates on worries or “what if” scenarios. Focusing on your breathing interrupts this cycle and brings your attention back to the present moment, reducing rumination and providing a sense of grounding.

Breathing exercises to try

Breathing exercises such as box breathing, which I demonstrated in one of my first videos, and diaphragmatic (deep) breathing, where you focus on breathing deeply from the diaphragm rather than just the chest, can be incredibly calming.

Intentionally taking slow, deep breaths has been shown to trigger the body’s relaxation response, which can reduce physical symptoms of anxiety such as muscle tension, a rapid heart rate and tightness in the chest.

By paying attention to your breath during stressful or anxious moments, you can regain a sense of control and calm, which helps you manage both the physical and emotional sides of anxiety.