Is Your Breathing Making You Anxious? Try This Simple Trick

Do you ever stop to think about how you’re breathing? Most of us assume we’re doing it right—after all, it’s automatic. But just because we’re breathing doesn’t mean we’re breathing correctly. And surprisingly, improper breathing could be contributing to your anxiety.

In a YouTube video I created called Are You Breathing Correctly, I explain how most people don’t breathe optimally, even though it’s crucial for mental and physical well-being. Think about it: just as sipping water all day isn’t the same as drinking the recommended eight 8-ounce glasses, shallow, inefficient breathing isn’t the same as deep, effective breathing.

Let’s explore why proper breathing matters, how it can impact anxiety, and how to transform your breathing for better health and calmness.

Why Proper Breathing Matters

Did you know that improper breathing can trigger anxiety? Our minds and bodies are deeply interconnected, meaning what happens to one affects the other. Rapid, shallow breathing—the kind many of us unconsciously do—signals to your body that something is wrong. This can set off a cascade of physical and mental symptoms that mimic anxiety.

Imagine breathing quickly and shallowly. Your chest tightens, your heart races, and your body starts to feel tense. Your mind catches up with anxious thoughts. This cycle can leave you feeling overwhelmed without realizing that your breathing habits might be a root cause.

The good news? By simply shifting how you breathe, you can create a sense of calm and restore balance to both body and mind.

How Your Lungs Work

Even during “normal” breathing, many of us aren’t fully oxygenating our lungs. We’re taking in just enough air to survive—but not enough to thrive.

Now imagine if you consistently breathed optimally:

Your brain would get more oxygen, helping you think more clearly.
You’d sleep better and wake up more refreshed.
You’d have more energy throughout the day.
You’d make better decisions and feel more emotionally balanced.
Your overall happiness could improve simply because your body is functioning more efficiently.

Breathing correctly can unlock a host of physical and mental benefits. The question is, how do you do it?

The Secret to Optimal Breathing: Diaphragmatic Breathing

The key to breathing correctly is diaphragmatic breathing, also known as belly breathing. This technique uses your diaphragm—a thin sheet of muscle beneath your lungs—to help you take in more oxygen with each breath.

When you inhale deeply, your lungs expand, pushing your diaphragm downward. This movement creates space for your lungs to fill with air, and as your diaphragm lowers, your stomach pushes outward slightly. That’s how you know you’re breathing deeply enough.

Shallow breathing, in contrast, keeps your chest tight and limits the oxygen you take in, leaving your body deprived of the air it needs.

How to Practice Diaphragmatic Breathing

Ready to breathe better? Follow these simple steps:

Get comfortable. Lie down and place one hand on your stomach.
Visualize a balloon. Imagine you’ve swallowed a birthday balloon that’s resting in your stomach.
Inhale deeply. Take a slow, deep breath, as if you’re inflating the balloon. Feel your stomach rise as your diaphragm moves down to make space.
Exhale completely. Let all the air out of the balloon as you exhale slowly. Your stomach should fall as your diaphragm rises back into place.
Repeat. Continue this pattern for several minutes, focusing on the sensation of your breath filling your lungs and your stomach expanding.

A Few Words of Caution

If you’re new to diaphragmatic breathing, be aware that taking in more oxygen than usual can make you feel a little lightheaded. This is completely normal and temporary.

Here’s how to practice safely:

Start lying down. First thing in the morning, before you get out of bed, is a perfect time.
Take it slow. Begin with just a few minutes each day and gradually increase the time as your body adjusts.
Avoid distractions. Don’t practice this while driving or doing activities that require full focus.

With consistency, diaphragmatic breathing can become second nature, helping you feel more energized and less anxious every day.

Small Change, Big Impact

Optimal breathing is a simple yet powerful tool to improve your mental and physical health. By practicing diaphragmatic breathing, you can calm your mind, reduce anxiety, and unlock a new level of well-being. So, the next time you catch yourself feeling anxious, take a moment to pause and check your breath. Are you breathing in a way that helps—or hurts?