Why Anxious People Shouldn’t Use Deep Breathing

Why It Matters

By replacing harmful deep‑breathing cues with slow, acceptance‑based techniques, individuals can avoid panic triggers and improve anxiety outcomes, reshaping a ubiquitous self‑help practice.

Key Takeaways

• Deep breathing can trigger hyperventilation and increase anxiety.
• Over‑inhale reduces CO₂, causing dizziness, tingling, panic.
• Slow breathing with longer exhale calms nervous system safely.
• Accepting anxiety sensations improves regulation more than forced calm.
• Practice gentle belly breathing and curiosity to restore parasympathetic response.

Summary

The video challenges the long‑standing advice to use deep, diaphragmatic breathing for anxiety, explaining that many anxious individuals over‑inhale and inadvertently provoke a panic response. The therapist argues that forcing a deep breath can lower carbon dioxide levels, leading to dizziness, tingling, and heightened fear.

Key data points include the physiological cascade of hyperventilation: reduced CO₂ and nitric oxide, a spike in heart rate, and activation of the sympathetic nervous system. Research cited shows that slow breathing—especially with an exhale longer than the inhale—activates the parasympathetic response, lowering stress hormones and improving symptoms of anxiety, panic disorder, and PTSD.

Notable quotes illustrate the shift in mindset: “Don’t try to calm yourself down; turn up the willingness dial,” and “Be a scientist exploring your anxiety sensations.” The therapist also offers practical steps—mouth‑closed nasal inhale, brief pause, extended exhale—and invites viewers to observe sensations without judgment.

The implication is clear: mental‑health practitioners and self‑help seekers should replace forced deep breaths with gentle, slow breathing paired with acceptance techniques. This approach reduces the risk of panic attacks and promotes sustainable nervous‑system regulation, offering a more effective tool for anxiety management.

Original Description

Deep breathing can worsen anxiety and trigger hyperventilation or panic attacks—learn why slow breathing with a longer exhale works better.

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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

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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.

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