02/20/2026
Shallow breathing is a common physiological response to anxiety. When the nervous system detects stress, breathing often becomes faster and more shallow, which can increase feelings of tension, dizziness, and emotional distress.
The good news: breathing patterns can be retrained.
This guided exercise helps activate the body’s relaxation response by slowing the breath, increasing oxygen exchange, and signaling safety to your nervous system.
Try this practice:
• Inhale slowly through your nose for 4 seconds
• Allow your belly to expand
• Exhale gently through your mouth for 4–6 seconds
• Repeat for 1–2 minutes
With consistent practice, deep diaphragmatic breathing can help regulate your stress response, reduce physiological symptoms of anxiety, and improve overall emotional regulation.
