April 22nd, 2025
Anxiety: a necessary evil, or an evolutionary advantage?
No matter how you view it, experiencing anxiety can be deeply upsetting. As humans we are always looking for ways to ease the discomfort and rightfully so, we all just want to feel okay again.
Whether the anxiety is brought on by worry, uncertainty, fear or actual danger, we know that it can feel debilitating at times. For the sake of this discussion, it is assumed you already know what your anxiety looks and feels like. That being said, let’s turn our attention to exploring breathing exercises for anxiety treatment!
Imagine having a reset button for your mind and body—that’s exactly what breathing exercises for anxiety can do. By engaging your diaphragm, these techniques optimize oxygen flow, activate your core, and help regulate your nervous system. The result? A calmer mind, a more balanced body, and a powerful sense of control over anxiety.
Breathing exercises help regulate your breath by slowing it down and promoting relaxation. These exercises also seek to enhance focus, reduce stress, improve lung function, and an overall improvement on your physical and mental health. When practiced consistently, research has shown that breathing exercises can reduce anxiety and depressive symptoms.
In short, breathing exercises are slow, controlled, intentional diaphragmatic breathing that can help us shift from an anxious, wired state to a more relaxed and mindful state.
Your body runs on autopilot thanks to two powerful systems: the sympathetic nervous system (SNS)—your "fight or flight" response that kicks in during stress—and the parasympathetic nervous system (PNS), which helps you "rest and digest."
These systems work silently in the background, shaping how you react to challenges and recover from them. But here’s the game-changer: you can influence them simply by how you breathe. Let’s break it down.
The SNS is part of our autonomic nervous system that takes the lead during times of stress or danger (whether real or imagined), this is what is activated when we hear “fight or flight”. With this system engaged, digestion slows, heart rate increases, senses sharpen, pupils dilate, blood flow is redirected, there is a release of stress hormones (like adrenaline) into the bloodstream, sweat glands are stimulated and muscles tighten.
All of these reactions are meant to help us respond appropriately for survival. However, when anxiety comes into play, our primitive brains do not always understand that some situations are not life or death.
While the SNS prepares us for action, the PNS works as our body's natural reset button. When activated, it initiates multiple calming effects such as: slowing the heart rate, lowering blood pressure, sharpening mental focus, and reducing stress hormones like cortisol.
It enhances digestion, eases muscle tension, and stimulates the vagus nerve—our key pathway to relaxation and recovery. Essentially, it shifts the body from 'fight or flight' to 'rest and restore.'
The vagus nerve is one of the most essential pieces to the PNS, it helps to maintain equilibrium in which racing thoughts are reduced and a sense of calm and deeper awareness is restored. So how do we flip the switch to our parasympathetic nervous system and reduce anxiety?
You guessed it… deep breathing exercises. Now that that's been covered, let’s dive into the top three breathing exercises for anxiety treatment.
This type of breathing exercise aims to reduce anxiety by activating the PNS as well as reduces stress hormones.
Instructions: Start by sitting or lying down, place one hand on your chest and the other on top of your belly (over the belly button). As you inhale deeply through your nose, notice your belly rise. Be sure to focus on expanding your belly and NOT your chest. Exhale slowly and deeply through your mouth for about 7 seconds, notice your belly fall. Repeat this anywhere from 5-15 minutes.
This was developed by Dr. Andrew Weil to engage the PNS. This breathing technique is grounded in ancient pranayama, which is a breathing practice in yoga and literally means “breath control”. It aims to slow an increased heart rate caused by anxiety and promote a sense of calm.
Instructions: Start by inhaling deeply and swiftly through your nose for 4 seconds, then holding your breath for 7 seconds and finally exhale very slowly through your mouth for 8 seconds. Repeat this anywhere from 5-8 cycles.
This type of breathing exercise, as you may have already guessed, activates the PNS system. It also has roots in yogic practices and is used in anxiety treatment to help reduce intensity and help the body regulate. Today, this technique is used by U.S. Navy SEALs to improve performance during high-stress situations by promoting focus, mental resilience and stress control.
Instructions: Start by inhaling deeply through your nose for 4 seconds, hold your breath for 4 seconds, exhale slowly and powerfully for 4 seconds and then hold at the bottom with no breath for 4 seconds. Repeat anywhere from 4-8 cycles, or 3-5 minutes.
To enhance the effectiveness of breathing techniques for anxiety treatment, incorporating additional mindfulness practices can be beneficial. Activities like yoga, meditation, progressive muscle relaxation, visualization (guided imagery), journaling, walking, and stretching can complement deep breathing exercises and promote anxiety relief.
The truly amazing thing about these breathing exercises is their versatility, they can be practiced almost anywhere! By combining breathing exercises with other mindful practices, we not only amplify the benefits, but encourage and support overall mental, emotional and physical wellbeing.
For additional guidance and personalized support, consider working with an anxiety therapist. They can provide expert treatment options such as Cognitive-behavior therapy (CBT), help you refine breathing techniques, and create tailored treatment plans that address your anxiety needs—ensuring you get the most from your practice while nurturing lasting wellbeing.
Our nervous system's ability to regulate anxiety is nothing short of remarkable. In a more primitive world, anxiety was our ancestors' survival mechanism, vital for navigating predators and threats. But in today's world, where stressors are more psychological than physical, this once-crucial defense often does more harm than good.
Our bodies can’t always tell the difference between an upcoming midterm exam or a lurking predator. This causes us to experience anxiety and stress in both situations—heart racing, muscles tense, senses heightened. Evolution didn’t account for modern stressors, so our survival instincts now fire at false alarms. That’s why we have simple yet powerful tools like deep breathing exercises to transform this primal response.
These breathing exercises work wonders in moments of acute anxiety, but their true magic lies in their everyday use. By making them a regular practice, we don't just manage anxiety symptoms—we cultivate lasting mental clarity, physical balance, and emotional resilience.
Not sure if what you're experiencing is anxiety—or how severe it might be? We’re here to help. Take our FREE online anxiety test to gain a deeper understanding of your symptoms and receive personalized guidance on the next steps for needed support or suggested treatment.
FREE Anxiety TestBreathing exercises are a powerful first step in managing anxiety—but lasting relief for severe anxiety often comes from working with a professional. At Clarity Clinic, our compassionate team of anxiety specialists in Chicago is here to support you.
Whether you're struggling with daily stress, panic attacks, or generalized anxiety, our experienced anxiety therapists in Chicago offer evidence-based care tailored to your needs.
From in-person anxiety therapy in the heart of the city to flexible online therapy, finding anxiety treatment near you has never been easier. If you’re looking for personalized, effective anxiety treatment in Chicago, Clarity Clinic is here to help you breathe easier—literally and emotionally.
Find a TherapistIf anxiety is taking over your daily life and weekly therapy sessions no longer feel like enough, it may be time to explore a higher level of care. Clarity Clinic offers comprehensive PHP (Partial Hospitalization Program) and IOP (Intensive Outpatient Program) treatment options in Chicago, specifically designed for individuals struggling with severe anxiety, depression, or mood disorders.
Our structured PHP treatment and IOP treatment programs provide a supportive, therapeutic environment with more frequent sessions, giving you the tools and guidance needed for real progress. Can’t make it in person? We also offer Virtual IOP throughout Illinois, so you can access expert anxiety treatment from the comfort of home.
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