How does deep breathing reduce anxiety?

Deep breathing reduces anxiety by initiating measurable physiological changes in your nervous system and brain chemistry. Specific breathing patterns trigger immediate biological reactions in your nervous system, which counter stress reactions. The biological mechanisms work quickly than cognitive strategies, providing immediate innate relief without medication.

The vagus nerve acts as the body's brake pedal during anxiety. Slowed, diaphragmatic breathing sends signals to this nerve via movement in the abdomen. This signals back to the brain, allowing it to shift from the fight-or-flight response to the rest-and-digest mode. Many clients report that panic symptoms can dissipate in just two breaths.

Cortisol levels decrease a lot during rhythmic breathing. The inhale and exhale ratio is 1:2 cues the adrenal glands to slow down production of the stress hormone. This helps create a bodily calm that interrupts anxious thinking. Clinical research indicates that measurable decreases can even be obtained within a single session.

Extended exhalations result in increased levels of the neurotransmitter GABA. This natural calming agent decreases resting neural activity associated with anxiety. Breathing produces this effect without the side effects of medications. Most patients begin to see improvements in their mood regulation within weeks.

Functional MRI scans reveal that the amygdala response diminishes when individuals take deep breaths. This fear hub becomes less activated when triggers arise. And at the same time, the prefrontal cortex becomes more engaged in reasoning. These changes create a chronic anxiety reduction when the practice becomes beneficial.

Read the full article: 7 Deep Breathing Benefits You Need to Know