When Anxiety Took Over My Body…
The pitter-patter in my upper chest echoed my racing heart, a panicked response to a rapid blood glucose spike. It felt like someone had clenched the skin over my breastbone and is twisting hard, trying to bring me to my knees.
What is happening?, I thought.
It’s a panic attack—one of only three I’ve had in the last 2 decades and 37 years living with Type 1 diabetes.
The first time it happened, I called my neighbor Carlos. He told me to slow my breath. “Breathe deeper.“
He held his open palms just above my chest as I followed his instruction—what I now know to be Reiki.
A battery of tests confirmed it wasn’t my heart. It was my nervous system. And what helped me come back to myself was conscious breathing for anxiety.
That moment taught me something I’ll never forget: when anxiety hijacks your body, conscious breathing can ease anxiety fast and effectively.
Why Conscious Breathing Works for Anxiety
When we feel anxious, our nervous system shifts into high alert—flooding the body with cortisol and speeding up your breath rate.
But here’s the positive, hopeful part:
Respiration (i.e., your breathing) is one of the only body functions we can influence both consciously and unconsciously. [1, 2]
By shifting how we breathe, we send a direct signal to the nervous system:
You’re safe now. I am in control and you are cared for.
From both modern neuroscience and ancient yogic wisdom, we know that conscious breathing can:
- Stimulate the parasympathetic nervous system (your rest-and-digest mode) [1, 2, 3]
- Increase heart rate variability (HRV) – a key marker of emotional resilience [3,4]
- Calm the overactive mind without needing to think your way out of it [3]
- Regulate heart rate and reduce muscle tension [5]
- Reconnect you with a steady inner rhythm—your own sanctuary
As Yogacharya Dr. Ananda Balayogi Bhavanani reminds us:
“Pranayama is not just about breathing better. It’s about awakening prana, the life force, to guide us toward balance.”
4 Conscious Breathing Techniques to Calm Anxiety
These aren’t prescriptions. They are invitations.
All four of these mindful breathing techniques are rooted in the ancient Rishiculture Ashtanga Gitananda yoga tradition or Parampari [1].
Pranayama, the art and science of conscious breathing is one of the eight limbs of Ashtanga yoga, has been refined over thousands of years, and is deeply relevant in our modern, overstimulated lives. [2, 5]
Pranayama is the act of elevating your awareness of Prana, the energy that animates life. This limb of Ashtanga yoga is one of foundational importance in the Gitananda yoga tradition.
The first two techniques I share below form the “building blocks” of healthy, conscious breathing.
A devoted student and practitioner of yoga can enjoy months of nourishing health benefits from these techniques before going on to techniques 3 and 4.
Four are included here to guide your learning while honoring the culture and tradition that are the true source [1].
1. Adham Pranayama (Diaphragmatic Breathing)
Use when: You're in a moment of panic, rapid heartbeat, or feel physically ungrounded.
Place your hands on the lowest part of your ribcage. Inhale slowly through your nose for 4 counts, allowing the ribs to expand.
Exhale through your nose for 6 counts, sensing your ribs move back to their starting point.
Try 3, 6, or 9 rounds to shift out of fight-or-flight. [2, 3]
Imagine you’re flaring your low ribs—not puffing air into your upper chest.
2. Vibhaga Pranayama (Sectional Breathing)
Use when: You feel fragmented, disconnected from your body, or emotionally “scattered.”
Break the inhale into 3 parts:
- Lower ribs (diaphragm)
- Mid-ribs (broadest part of your chest)
- Upper chest (beneath your clavicle or collarbone)
Then exhale smoothly from bottom to top (NOT top to bottom as commonly taught).
Repeat slowly for 6 or 9 rounds.
You’re training the mind to focus on how your breath is moving. You are building your mental muscles for self-awareness.
This is your practice when the overwhelm is more emotional than physical—when you’re holding your breath metaphorically, not just literally.
3. Chandra Nadi (Left Nostril Breathing)
Use when: You feel overstimulated, can’t fall asleep, or before meals.*
Gently close your right nostril with fingers on your right hand and breathe slowly in and out through the left nostril only.
Try this for 2–3 minutes while lying down or seated comfortably.
*Important: Clear your nostrils before this practice. If your left nostril is blocked, try Adham Pranayama (#1). We never want to strain or cause distress when practicing Pranayama.
💡 In yogic traditions, the left nostril connects to Ida nadi, associated with the lunar (cooling, calming) channel of the nervous system. [1]
Think of this as the breath equivalent of dimming the lights at night. Your body receives the message: It’s safe to soften now.
4. Bhramari Pranayama (Humming Bee Breath)
Use when: You’re holding inner tension or need to soothe your nervous system through sound and vibration.
Inhale deeply through the nose for a count of 4 or 6.
Exhale slowly while making a gentle humming sound, like a bee, extending the length of the exhale.
Don’t feel self-conscious about what others think of you. They might just join in and self-soothe by your example!
Repeat 5 more times for a total of 6 rounds.
This breath vibrates the vagus nerve, which plays a key role in regulating anxiety responses and enhancing HRV. [1, 3]
The sound becomes your anchor. The body hums. The mind stills.
When to Use Each Technique (Quick Reference Guide)
| Technique | Best For | Ideal Timing |
| Adham | Grounding fast, reducing panic | On-the-go, during a spiral |
| Vibhaga | Reconnecting with body, calming emotions | Morning or midday pause. This is my default conscious breath. |
| Left Nostril | Soothing overstimulation, bedtime routine | Evening wind-down, before meals |
| Bhramari | Releasing mental pressure, restoring focus | After social/emotional stress |
Consider these pranayama practices as tools in your self-regulation toolkit.
They are simple. Just start where you are. Move and breathe with intention.
It is recommended to work with a Pranayama teacher who has embodied the practices and pays reverence to the source of the teachings for clear instruction that is suited to your needs [3].
What Makes Conscious Breathing Different From Simple “Deep Breathing”
You’ve probably heard someone say:
“Just take a deep breath.”
But here’s the thing—deep or even active breathing alone isn’t always helpful.
In fact, when done unconsciously, it can sometimes make anxiety worse (hello, chest-breathing and hyperventilation) [3]
Conscious breathing, on the other hand:
- Has intention (you’re aware of how you breathe)
- Has direction (using the breath as a healing tool)
- Respects rhythm (no forcing—just allowing)
- Is rooted in wisdom (drawing from ancient yogic wisdom of Pranayama, not trendy fitness “hacks”)
Think of it like the difference between splashing water on your face and stepping into a warm bath.
One is a reflex.
The other is a conscious ritual.
And rituals, done mindfully, facilitate healing.
A Ritual, Not a Rescue
Learning to breathe better is not a quick fix – although you do often feel better instantly.
Consider it an invitation to shift from your mind back into your body – for a moment of quiet presence.
You don’t have to do all of them. In fact, I say DON’T.
Begin with techniques 1 and 2 (Adham and Vibhaga Pranayama) as the building blocks. Do your chosen practice daily. Notice how consciously choosing to care for yourself feels.
Begin to move toward your place of grounded presence and inner peace.
Journal Prompt: Listening to the Language of Your Breath
Anxiety often feels like having the same exhausting conversation with yourself on repeat—until it becomes the loudest voice in the room.
Breath can be a quieter voice. A wiser one.
Let’s listen.
Take 5–10 minutes after trying one of the techniques above. Sit somewhere comfortable, keep your journal nearby, and reflect on any of the following:
- Which breath practice did you choose today, and why?
- What did you notice about your breath before the practice began?
- What changed in your breath by the end—if anything?
- Were you able to feel breath moving? Where was it easiest to connect
Don’t edit yourself. Let your pen move across the page or your fingertips fly across the keys.
You might return to these questions after each practice to track subtle shifts over time. Consider how things might shift if you brought awareness to your breathing a few times a day.
“The body holds stories that words have yet to find. The breath helps translate.”
If you’d like to share your insights with our community or simply hold yourself accountable, tag @HolSolWellness on Instagram.
Common Questions About Conscious Breathing for Anxiety
Q: How often should I practice?
Q: Can I practice at work or on the go?
Q: What if breathwork makes me anxious?
Q: Should I do breathwork before or after meditation?
Q: Can kids or teens use these techniques?
Ready to Breathe With Support?
If these practices spoke to you, I’d love to invite you to
➔ The 7 Day Energy Reset
Discover a quick and simple approach to reduce stress and reclaim your energy using your breath, guided by a Ph.D. yoga therapist and Pranayama teacher.
Learn at your pace on your schedule in this on-demand online course.
You’re not alone in this.
Your breath can be a great ally.
Let’s meet it together.
References
[1] Gitananda Giri, Dr. Swamaji. 2008. PRANAYAMA: The Fourth Limb of Ashtanga Yoga. 1st ed. Pondicherry, India: SATYA Press. 197 pp.
[2] Hagen, I., & Balayogi Bhavanani, A. (2025). How to Facilitate Self-Reflection, Personal Development, and Coping with Stress: Yoga and Yogic Breathing for Increasing Health, Healing and Wellbeing. IntechOpen. doi: 10.5772/intechopen.1010406
[3] Saoji, A. A., et al. (2019). Effects of yogic breath regulation: A narrative review. Journal of Ayurveda and Integrative Medicine, 10(1), 50–58. https://doi.org/10.1016/j.jaim.2018.08.003
[4] Magnon, Valentin, Frédéric Dutheil, and Guillaume T. Vallet. 2021. “Benefits from One Session of Deep and Slow Breathing on Vagal Tone and Anxiety in Young and Older Adults.” Scientific Reports 11 (1): 19267. https://doi.org/10.1038/s41598-021-98736-9.
[5] Perciavalle, V., et al. (2017). The role of deep breathing on stress. Neurological Sciences, 38(3), 451–458. https://doi.org/10.1007/s10072-016-2790-8
0 Comments