• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Questions? Call 1-800-448-4919 M-F 9AM-6PM EST
  • Search
  • My Account
  • Cart
Women's Health Network

Women's Health Network

Making it easier for women of every age to find their way to health

  • Quizzes
    • Symptom Checker
    • Adrenal Stress & Fatigue
    • Bone Health
    • Brain Health
    • Digestive Health
    • Memory & Focus
    • Menopause & Perimenopause
    • PMS
    • Thyroid & Hypothyroid
    • Weight Loss
  • Symptoms
  • Conditions
    • Adrenal stress and fatigue
    • Blood sugar
    • Bone health
    • Breast health
    • Brain health and memory
    • Detoxification
    • Digestive health
    • Fatigue & insomnia
    • Fertility
    • Heart health
    • Hormonal imbalance
    • HRT
    • Inflammation
    • Joint health
    • Menopause & perimenopause
    • Nutrition
    • PMS and menstruation
    • Sexual health
    • Thyroid health
    • Weight loss
    • Health conditions
  • Shop
    • Products A to Z
    • Cost-Saving Combos
    • Programs – Upgrade & Save
    • Adrenal Stress & Fatigue
    • Bone Health
    • Brain Health
    • Daily Wellness
    • Digestive Health
    • Emotional Wellness
    • Immune Support
    • Menopause & Perimenopause
    • PMS Relief
    • Sex & Fertility
    • Sleep Support
    • Thyroid Health
    • Weight Loss
  • About Us
Women's Health Network
  • Questions? Call 1-800-448-4919 M-F 9AM-6PM EST
  • Search
  • My Account
  • Cart
  • Quizzes
    • Symptom Checker
    • Adrenal Stress & Fatigue
    • Bone Health
    • Brain Health
    • Digestive Health
    • Memory & Focus
    • Menopause & Perimenopause
    • PMS
    • Thyroid & Hypothyroid
    • Weight Loss
  • Symptoms
  • Conditions
    • Adrenal stress and fatigue
    • Blood sugar
    • Bone health
    • Breast health
    • Brain health and memory
    • Detoxification
    • Digestive health
    • Fatigue & insomnia
    • Fertility
    • Heart health
    • Hormonal imbalance
    • HRT
    • Inflammation
    • Joint health
    • Menopause & perimenopause
    • Nutrition
    • PMS and menstruation
    • Sexual health
    • Thyroid health
    • Weight loss
    • Health conditions
  • Shop
    • Products A to Z
    • Cost-Saving Combos
    • Programs – Upgrade & Save
    • Adrenal Stress & Fatigue
    • Bone Health
    • Brain Health
    • Daily Wellness
    • Digestive Health
    • Emotional Wellness
    • Immune Support
    • Menopause & Perimenopause
    • PMS Relief
    • Sex & Fertility
    • Sleep Support
    • Thyroid Health
    • Weight Loss
  • About Us
Home / Depression, anxiety and mood / Easing anxiety with deep breathing

Easing anxiety with deep breathing

You’re breathing right now — aren’t you?

wellness corner

Of course you are! But take a moment to really notice how you’re breathing. Areyou holding your breath a lot? Are your breaths shallow or rapid? Are you breathingthrough your nose, or your mouth?

Because deep breathing can help you relax and feel calmer, it can make you feelbetter when you’re stressed or anxious. When we checked in recently with one ofour customers, she told us that when she had tried it, she ended up feeling outof breath and light-headed. She wanted help.

Here’s what our Wellness Coach told her:

A good way to get started is to sit up straight but not rigid, or lie down comfortably.Put one hand on your belly and just breathe normally for about a minute. Now, takea long, slow, deep breath in through your nose, feeling your stomach rise with theinhale — and then exhale through your nose, letting your belly fall as your lungsempty out. Aim to inhale for 3 seconds with a slight pause at the top of your breathand then exhale for 3 seconds. Continue this pattern for a couple of minutes. Aftera few sessions, gradually go for 5 minutes, 10 minutes, etc. Closing your eyes canhelp you focus more on keeping the pattern going.

Learning how to “surrender” to this breathing practice can take a little time. Noticeif you feel resistant to letting go (very common at first) and try not to rush throughthese few moments you’ve set aside.

It’s very important to breathe mostly through your nose — that keeps you from hyperventilatingand feeling dizzy. After you get the hang of it, try a few powerful exhales throughyour mouth about halfway through your session — still inhaling through your nose.These “cleansing breaths” release tension, stress, fatigue — and anxiety.

Be patient and kind to yourself. Simply start over if you get distracted and startbreathing too quickly. Deep breathing, like most worthwhile activities, takes alittle practice.


* Information presented here is not intended to cure, diagnose, prevent or treatany health concerns or condition, nor is it to serve as a substitute professionalmedical care.

Published February 26, 2015 - Last Updated October 21, 2020Filed Under: Depression, anxiety and mood

Primary Sidebar

Essential reading on depression, anxiety & mood

  • Intro to depression, anxiety and mood
  • Natural antidepressants — do they work better than drugs?
  • Anger in women
  • What is postpartum depression, and how do I know if I have it?

The latest on depression, anxiety & mood

Turns out Oprah was right — repressed anger really can lead to low thyroid

CBD oil for anxiety relief – does it really work?

How to turn off your racing thoughts

5 ways to fight the winter blues

Flip the “off switch” on anxiety with breathwork

Easing anxiety with deep breathing

See all articles on emotions, anxiety and mood
Tired of stress
and fatigue?
one   Learn about your symptoms
two   Take a Quiz
three   Our best program
four   See our products for adrenal imbalance
adrenal imbalance Restore your adrenals naturally
Reviews
Buy Now

Women’s Health Network is not affiliated with the National Women's Health Network (www.nwhn.org)

Questions?

We are available M-F 9am-6pm EST
Call us at: 1-800-448-4919

Footer

Shop

  • Menopause & perimenopause
  • PMS
  • Adrenal health
  • Thyroid health
  • Bone health
  • Weight loss
  • My Account

Conditions

  • Adrenal stress and fatigue
  • Blood Sugar
  • Bone health
  • Brain health and memory
  • Breast health
  • Detoxification
  • Digestive health
  • Fatigue & insomnia
  • Fertility
  • Heart Health
  • Hormonal imbalance
  • HRT
  • Inflammation
  • Menopause & perimenopause
  • Nutrition
  • PMS & menstruation
  • Sexual health
  • Thyroid health
  • Weight loss
  • All conditions

Quizzes

  • Symptom Checker
  • Adrenal Stress & Fatigue
  • Bone Health
  • Brain Health
  • Digestive Health
  • Memory & Focus
  • Menopause & Perimenopause
  • PMS
  • Thyroid & Hypothyroid
  • Weight Loss

Your Health

  • Symptoms

About Us

  • Newsletter sign up
  • Contact Us
  • Privacy policy
  • Return policy
  • International
  • Terms of use
  • 100% guarantee
  • About us
100% Money Back Guarantee SSL Verified by Comodo BBB A+ Rating

© 2021 Women's Health Network