Why Anxious People Shouldn't Use Deep Breathing

00:00A Look Into Deep Breathing for Anxiety00:22When Deep Breathing is Helpful01:01When Deep Breathing Leads To Panic Attacks01:48How to Do Deep Breathing for Anxiety03:14Use Deep Breathing for Anxiety Correctly

Diaphragmatic breathing involves deep inhalation that engages the diaphragm so the belly rises, and it is easiest to do while lying down. It can activate the parasympathetic response, slowing heart rate, lowering blood pressure, and reducing stress hormones such as adrenaline and cortisol. For anxious people, instructions to take deep breaths can lead to large, gulping inhales that create pressure to calm down. Over-breathing while focusing on inhalation can reduce carbon dioxide and nitric oxide, increasing breathlessness and causing tingling, dizziness, or gasping. These sensations can trigger panic attacks, and trying harder can intensify symptoms. A safer approach is slow breathing with a longer exhale than inhale, gently lengthening the outbreath rather than forcing deeper breaths.

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