Why Can Deep Breathing Make Anxiety Worse? Troubleshooting Techniques and Solutions
Small changes in how you draw air can transform panic surges into gentle relief.
Deep breathing is widely recommended as a tool to manage anxiety, induce relaxation, and de-escalate panic symptoms. Yet, many individuals report that after trying deep breathing, their anxiety actually worsens. This article explores the science, psychology, and practical troubleshooting steps for those who feel more anxious after deep breathing.
Table of Contents
- Introduction
- Why Does Deep Breathing Sometimes Worsen Anxiety?
- The Physiology of Anxiety and Breathing
- Common Mistakes With Breathing Exercises
- The Cognitive Paradox: Focus on Bodily Sensations
- When Breathwork Works—And When It Doesn’t
- Troubleshooting Guide: What to Try If Deep Breathing Makes You Anxious
- Alternatives and Integrative Strategies
- Frequently Asked Questions (FAQs)
- Summary & Takeaways
Introduction
Breathwork is often the first advice given to those struggling with anxiety or panic attacks. However, not all experiences are positive—some individuals feel even more anxious after deep breathing. This reaction can be confusing, frustrating, and may even lead to avoidance of therapeutic practices.
Why Does Deep Breathing Sometimes Worsen Anxiety?
Deep breathing is intended to stimulate the parasympathetic nervous system, promoting a sense of calm. However, for some, especially those in the midst of panic or heightened anxiety, it can have the opposite effect:
- Increased self-focus on symptoms: Heightened awareness of breathing can make anxiety worse by reinforcing fears about bodily sensations.
- Dysfunctional breathing patterns: Poor technique may cause hyperventilation, leading to physiological symptoms that mimic or amplify anxiety.
- Mismatched expectations: When relief doesn’t come immediately, disappointment and frustration increase anxiety further.
- Nervous system misalignment: The fight-or-flight system remains ‘on’, making it hard for slow, paced breathing to shift the body into calm.
The Physiology of Anxiety and Breathing
The relationship between anxiety and breathing is complex. Anxiety itself can trigger rapid, shallow breathing or hyperventilation, which in turn worsens anxiety symptoms through a feedback loop.
- During anxiety or panic, the sympathetic nervous system is activated, leading to increased heart rate, sweating, and faster breathing.
- Rapid breathing reduces levels of carbon dioxide (CO2) in the blood—a state called hypocapnia—leading to tingling, dizziness, and even more anxiety due to these new sensations.
- The amygdala (the brain’s fear center) reacts strongly to CO2 changes, making some people more sensitive to the effects of altered breathing.
Two theories explain why breath manipulation influences anxiety:
- Ley’s Hyperventilation Theory: Hyperventilation (over-breathing) causes panic by lowering CO2, leading to unpleasant symptoms.
- Klein’s Suffocation False Alarm Theory: An oversensitive suffocation alarm triggers panic, and hyperventilation is an attempt to prevent this sensation.
Thus, deep breathing done improperly can inadvertently mimic hyperventilation or make you more aware of sensations you are highly sensitive to.
Common Mistakes With Breathing Exercises
The following common errors often underlie a paradoxical increase in anxiety during or after breathwork:
- Breathing too deeply or quickly, causing unintentional hyperventilation.
- Focusing only on inhales without lengthening or emphasizing the exhale.
- Trying to force relaxation rather than allowing the body to settle naturally.
- Attempting rigid control, which backfires if the body resists and leaves the person feeling even less in control.
Table: Errors That May Aggravate Anxiety During Breathwork
| Mistake | Pitfall |
|---|---|
| Fast/deep breaths | Lowers CO2 (hyperventilation), causing tingling, dizziness, more anxiety |
| Neglecting slow exhale | Parasympathetic (calming) response isn’t triggered |
| Over-focusing on breathing | Increases awareness of bodily sensations, leading to anxiety spiral |
| Forcing or controlling breath too rigidly | Reinforces sense of losing control, amplifies panic |
The Cognitive Paradox: Focus on Bodily Sensations
Anxiety is partly maintained by how we interpret and focus on bodily sensations. For some, breathwork intensifies internal focus, heightening sensitivity to every flutter, heartbeat, or sensation. This vigilance can prime the nervous system to expect danger, exacerbating symptoms instead of reducing them.
This is known as the Panic Paradox: the more you try to control involuntary bodily functions like breath, the more distressing they can feel when things do not go as expected. This can make you feel out of control, which is a major trigger for panic and anxiety.
When Breathwork Works—And When It Doesn’t
Deep breathing and other breath-focused techniques can be highly effective for some people in lowering anxiety, but the approach must be individualized.
- Slow, gentle breaths with a focus on prolonged exhalation tend to calm the nervous system and are more effective at engaging the “rest and digest” response.
- Fast or deep inhales without matching exhales can worsen hyperventilation symptoms, especially for those already in a state of heightened arousal.
- Evidence suggests that attention to breath (not just mechanical control) is associated with positive outcomes in physiological measures when breathing is approached mindfully.
- However, forced or mechanical approaches, especially in the context of fear of bodily sensations, may amplify distress.
Troubleshooting Guide: What to Try If Deep Breathing Makes You Anxious
Practical steps can help shift breathwork from a trigger to a tool for calm. Here’s how to troubleshoot:
1. Reframe the Goal
Instead of forcing yourself to relax, simply observe your breath. Release expectations about immediate calm.
2. Lengthen the Exhale
The calming (parasympathetic) effect is generally triggered by the exhale. Try:
- Inhale slowly for 4 seconds, exhale gently for 6–8 seconds.
- Let the exhale be soft and unforced, like a gentle sigh.
3. Avoid Over-Breathing
Instead of deep, forceful breaths, try shallow, comfortable breaths—breathing just enough to feel at ease. Excessively deep breaths can mimic hyperventilation, lowering CO2 and causing symptoms.
4. Use Nose Breathing
Breathe through the nose rather than the mouth to help regulate pace and avoid over-breathing.
5. Anchor Focus Outside the Body
While breathing, focus on a sound, object, or external sensation rather than sensations inside your chest or abdomen. This decreases hypervigilance on internal cues.
6. Pair with Grounding Techniques
- Try 5-4-3-2-1 senses grounding: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
- Engage fully in a simple, pleasant activity (listening to music, feeling textures, gentle movement).
7. Start Breathwork Only When Relatively Calm
If you are having a panic attack, it may be ineffective (or counterproductive) to use breathwork until your arousal levels have reduced or you’ve distracted yourself temporarily.
8. Try Professional Guidance
Working with a therapist trained in anxiety and somatic approaches can help tailor breathing or alternative coping skills to your unique needs.
Alternatives and Integrative Strategies
If deep breathing continues to worsen anxiety, consider:
- Cognitive-Behavioral Therapy (CBT): Focuses on changing the thoughts and beliefs that intensify anxiety, with or without breathwork.
- Mindfulness Practices: Such as non-judgmental awareness of sensations, allowing anxious feelings to pass without wrestling with them.
- Progressive Muscle Relaxation: Alternately tensing and relaxing muscle groups to create a sense of safety and reduce physical arousal.
- Distraction & Acceptance Skills: Gently refocusing attention without fighting bodily sensations, using acceptance-based approaches.
Frequently Asked Questions (FAQs)
Q: Why do I feel panicky when I focus on my breathing?
Some individuals are highly attuned to internal body signals—focusing on breathing can enhance awareness of symptoms like tightness or shortness of breath, increasing anxiety. For others, the attempt to control an involuntary process (like breathing) brings on distress if the body resists or doesn’t relax as expected.
Q: Should I avoid breathing exercises if they make me more anxious?
If deep breathing consistently worsens your anxiety, you might benefit from trying alternative techniques or gently tweaking your approach. Consulting with a counselor can help determine safe options and whether a specific pattern or context of breathwork is triggering.
Q: Can hyperventilation occur during slow breathing?
Yes—if breaths are too deep or big (even if slow), CO2 levels may drop. The goal should be slow and comfortable breathing, not deep breathing, with longer exhales.
Q: Is it normal for anxiety to spike before it improves when trying new techniques?
It can be normal: sometimes increased awareness or a brief spike in anxiety occurs before benefit is felt. However, persistent distress is a sign to adjust your approach or try something different.
Summary & Takeaways
- Deep breathing is a helpful tool for many, but can worsen anxiety for some due to physiological and psychological mechanisms.
- Key triggers include over-breathing, focusing on inhales, trying to control breathing rigidly, and over-attention to bodily sensations.
- Emphasize slow, natural breaths with gentle, prolonged exhales rather than forceful or deep breathing.
- Anchor your focus externally, or combine breathwork with grounding skills.
- If deep breathing repeatedly increases anxiety, try alternative methods and seek professional support if needed.
Understanding your body’s unique response is essential. With patience, self-awareness, and the right approach, you can find techniques that truly support your mental health and bring calm rather than more anxiety.
References
- https://amfmtreatment.com/what-we-treat/anxiety/deep-breathing-makes-anxiety-worse/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9954474/
- https://www.groundworkcounseling.com/anxiety/why-breathing-exercises-dont-work-for-panic-attacks-anxiety/
- https://www.nature.com/articles/s41598-025-92017-5
- https://www.psychologytoday.com/us/blog/this-emotional-mind/202111/when-take-a-deep-breath-can-be-bad-advice
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3805119/
- https://www.lung.org/blog/anxiety-lung-health
- https://my.clevelandclinic.org/health/diseases/24860-hyperventilation-syndrome
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