Why Anxious People Shouldn’t Use Deep Breathing

Deep breathing can worsen anxiety and trigger hyperventilation or panic attacks—learn why slow breathing with a longer exhale works better. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership For years we’ve been told to calm anxiety by taking deep breaths—but for some people, especially those with anxiety or panic, deep breathing can actually make things worse. In this video, therapist Emma McAdam explains why focusing on big inhales can lead to hyperventilation, dizziness, tingling, and even panic attacks. The problem isn’t breathing itself—it’s over-breathing and blowing off too much carbon dioxide, which can send the nervous system into alarm. You’ll learn: Why deep breathing can backfire for anxious people How hyperventilation happens even during “calming” breathing exercises The difference between deep breathing and slow, gentle breathing Why a longer exhale than inhale is more effective for calming anxiety What to do if breathing exercises trigger panic instead of relief Breathing is one of the only bodily functions that’s both automatic and voluntary, which makes it a powerful way to regulate your nervous system—when it’s done correctly. Instead of forcing yourself to calm down, this video shows a safer, more effective way to use breathing to support anxiety, panic disorder, and trauma-related hyperarousal. If breathing exercises have ever made you feel worse, you’re not broken—and you’re not alone. There’s a better way. 00:00 A Look Into Deep Breathing for Anxiety 00:22 When Deep Breathing is Helpful 01:01 When Deep Breathing Leads To Panic Attacks 01:48 How to Do Deep Breathing for Anxiety 03:14 Use Deep Breathing for Anxiety Correctly Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources Check out my podcast, Therapy in a Nutshell: https://tinpodcast.podbean.com/ Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services. Copyright Therapy in a Nutshell, LLC