Why Relaxed Diaphragmatic Breathing Is Better Than Deep Breathing for Anxiety Relief

When anxiety strikes, many medical and mental health professionals recommend deep breathing to find relief. While the advice to "just take a deep breath" is well-meaning, it's not always helpful, and in some cases, it can actually make anxiety symptoms worse. I emphasize a more effective alternative: relaxed diaphragmatic breathing.

The Problem With Deep Breathing

Deep breathing, when done too quickly or forcefully, can lead to hyperventilation—a state where you exhale more carbon dioxide (CO2) than your body needs. This lowers CO2 levels in the blood, which can cause:

• Lightheadedness
• Tingling in the hands or face
• Chest tightness
• Dizziness
• Even panic-like symptoms

These symptoms mimic and often intensify anxiety, creating a feedback loop that makes things feel worse, not better. If you have health and medical anxiety, these added symptoms can trigger panic attacks.

Why Relaxed Diaphragmatic Breathing Works Better

Relaxed diaphragmatic breathing—also called abdominal or belly breathing—is slow, gentle, and controlled. It engages your diaphragm, the large muscle just below your lungs, and helps:

• Maintain healthy CO₂ levels
• Activate the parasympathetic nervous system (your body’s calming response)
• Regulate heart rate and blood pressure
• Reduce the physical and emotional symptoms of anxiety
• Restore a sense of calm, clarity, and control

This method has been proven effective in both clinical practice and scientific research. It’s simple, natural, and safe, and when practiced consistently, it can become one of your most reliable tools for anxiety relief.

How to Practice Relaxed Diaphragmatic Breathing

Here’s a step-by-step guide you can follow right now:

Find a quiet space: Sit or lie down in a comfortable position. Rest one hand on your chest and the other on your belly.

Breathe in slowly through your nose: Focus on drawing the breath into your belly, not your chest. Your lower hand should rise while your upper hand stays relatively still.

Pause briefly: After you inhale, pause for a second or two. Don’t hold your breath—just allow a moment of stillness.

Exhale slowly and gently through your mouth: Let the air flow out naturally. Don’t force it. Try to make your exhale longer than your inhale. This helps activate your relaxation response.

Repeat for a few minutes: Aim for a slow rhythm—about 5 to 7 breaths per minute. Let each breath be calm and easy.

For maximum calming effect, let your body feel loose, heavy, and relaxed with each relaxing breath.

Tips for Success

• Practice when you're not anxious to build the habit
• Avoid trying too hard—effort defeats the purpose
• Use it preventively before stressful situations
• Pair with calming imagery, music, or prayer for deeper relaxation
• Be patient—relief often builds with consistent practice

Final Comments

Anxiety relief isn’t just about doing more; it’s often about doing things smarter. Relaxed diaphragmatic breathing is a science-backed, body-based skill that helps calm the nervous system without triggering the very symptoms you’re trying to avoid.

The Recovery Support area teaches this and other proven relaxation and stress reduction techniques to help you outgrow anxiety, not just manage it. If you haven’t tried relaxed diaphragmatic breathing yet, now’s a great time to start.

I’ve found it especially helpful in reversing anxiety and maintaining a healthy balance of stress. It’s one of my go-to stress management skills.