Deep Breathing for Anxiety
Evidence-Based Natural Remedy Guide
Effectiveness
Type
technique
Sources
1 cited
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How Deep Breathing Helps with Anxiety
Deep diaphragmatic breathing activates the vagus nerve and parasympathetic nervous system, directly countering the fight-or-flight response. It reduces cortisol, slows heart rate, and lowers blood pressure within minutes.
🔬 What the Research Says
A 2017 study in Frontiers in Psychology found diaphragmatic breathing significantly reduced cortisol levels and improved sustained attention in healthy adults after 8 weeks of practice.
[1] The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress — Frontiers in Psychology (2017)
📋 How to Use
Practice 4-7-8 breathing: inhale through the nose for 4 counts, hold for 7 counts, exhale slowly through the mouth for 8 counts. Repeat 4 cycles. Do this 2-3 times daily or whenever anxiety strikes.
💊 Recommended Dosage
4 breath cycles of 4-7-8 breathing, 2-3 times daily. Can be done anywhere.
⚠️ Side Effects & Cautions
None. Completely safe for all ages. May cause lightheadedness if overdone - simply return to normal breathing.
Other Natural Remedies for Anxiety
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Stress
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Depression
Regular exercise and mindfulness-based breathing practices reduce cortisol, increase BDNF (brain-der...
📚 Sources
- The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress — Frontiers in Psychology (2017)
Last reviewed: February 2026 · Medical disclaimer applies
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