Breathing Techniques to Relieve Overwhelm Quickly

“I’m so anxious that I can’t breathe.”

You have heard this line and have probably said or experienced it yourself. And you know that this isn’t just an exaggeration.

When we’re too anxious or stressed, our heart rate increases, and our breathing patterns change. 

Instead of slow, deep breaths from our lower lungs, we take rapid and shallow breaths from our upper lungs. 

And this feeling can happen at any time, and sometimes we know the reason, but other times we aren’t sure why.

This overwhelming feeling happens as part of our body’s natural “fight or flight” instinct. When it senses danger, it increases heart rate and breathing, so we have more energy and oxygen to either defeat a perceived enemy or run away from it.  

And “danger” in this case is very subjective.

But sometimes, we end up exhaling more than inhaling, which causes our carbon dioxide levels to drop. This is called hyperventilation. Your body’s natural “balance of breathing” is disrupted.

With regular practice, a simple breathing technique using breathwork for overwhelm can calm your central nervous system. With a little time and consistency, you can learn the types of breathing patterns that best keep you grounded and calm.

In this article, I will cover a variety of breathing techniques for anxiety and overwhelm, which as a Certified Breathwork Practitioner, I have found to be most helpful both for myself and my clients.

Breathwork for Overwhelm

Hyperventilation can be a terrifying experience. You’re gasping and struggling to catch your breath, and the lack of oxygen can make you feel even more disoriented and afraid.

You can become lightheaded. Your chest may feel tight, heavy, or even painful. Your hands and feet may feel tingly or numb or start trembling uncontrollably.

It’s a vicious cycle: your fear causes hyperventilation, and the hyperventilation worsens your anxiety. You feel like you’re losing control.

But you do have control. When you’re in the middle of a panic attack, the first step is to restore your natural balance of breathing. The symptoms you feel happen by the imbalance of oxygen and carbon dioxide.

Studies show that when you take control of your breathing, and you will immediately feel physically better—and more mentally prepared to deal with whatever has triggered your fear.

Breathwork is a powerful tool for improving both physical and mental health, primarily by influencing the autonomic nervous system, which includes the parasympathetic nervous system.

This system helps manage the body’s stress response, reducing blood pressure and calming the flight response. 

Techniques like box breathing can be especially effective during a stressful situation, preventing panic attacks and alleviating feelings of anxiety.

Engaging in simple breathing exercises can activate the parasympathetic nervous system, encouraging a relaxation response. 

For instance, alternate nostril breathing or nadi shodhana, where you use the right thumb and middle fingers of your right hand to alternately close the right nostril and left nostril, helps balance the body’s energies and aligns you with the present moment.

Square breathing, also known as square breathing, involves inhaling, holding the breath, exhaling, and holding again for an equal amount of time, promoting focus and calmness. This type of breathing exercise can mitigate the rapid breaths associated with improper breathing and is a controlled breathing exercise that benefits individuals with an anxiety disorder or other mental health condition.

Here are more breathing exercises for stress management you can use in a panic attack, as well as some ways to “train your breathing” to stay calm and focused throughout the day.

Belly Breathing / Diaphragmatic Breathwor

When you take shallow breaths, your body must work doubly hard to bring oxygen into the lungs. You have to shift to a more comfortable and more efficient way to breathe—by using your diaphragm. There are clinical studies that prove that this an effective way to deal with anxiety attacks.

Your diaphragm is the muscle underneath your lungs. It can help you take longer, deeper breaths so your body gets oxygen while your heart rate slows down.

Once you learn diaphragmatic breathing (also called belly breathing or abdomen breathing), you can calm yourself whenever you feel anxious or stressed. Breathwork is a stress relief that most people can do.

• Lie down on a bed or the floor in a comfortable place, with a pillow under your head and knees. If you can’t lie down, sit in a comfortable chair with your shoulders relaxed and your feet flat on the floor.
• Place one hand on your heart, and the other under your rib cage.
• Slowly inhale and exhale through your nose. Pay attention to how your chest and your stomach rises and falls with each breath. Compare how your body feels when you take shallow breaths, medium breaths, and deep breaths. What kind of breaths only make the chest move? What kind of breath makes your stomach move?
• Now, concentrate on the kind of breathing that makes your stomach move. First, take a deep breath through your nose. The hand on your chest should barely be moving. Hold it for a few seconds. Then, exhale through your mouth, pursing your lips and tighten your stomach muscles as you slowly release your breath. Repeat this for five minutes. Can you feel the difference in your body?

It takes time before you learn how to do diaphragmatic breathing instinctively but with practice, you’ll be able to do these breathing exercises for stress management. 

Practice this exercise 10 minutes a day, about three to four times a day. Gradually increase the time to 15, 20, and 30 minutes.

As you become more comfortable with it, you can strengthen your diaphragm muscles by placing a heavy book on your abdomen whenever you practice.

4-7-8 Breathing for Overwhelm

This breathing method also uses diaphragmatic breathing, but helps guide you with the number of counts per breath. It’s very useful when you start to feel a panic or anxiety attack—you don’t have to think, just count.

• Stand with shoulders relaxed and your back straight.
• Place one hand on your belly, and another on your chest.
• Slowly and deeply inhale, silently counting from 1 to 4.
• Hold your breath, while counting from 1 to 7
• Slowly exhale, silently counting from 1 to 8.
• Repeat 10 times or until you feel calmer.

Focused Breathing for Balance

When you’re feeling anxious or stressed, your mind becomes overactive. 

You start jumping from one idea to another. You start imagining worst case scenarios, or you start overanalyzing.

Soon, these thoughts are colored by emotions like fear, anger, frustration, regret or helplessness. 

Zen practitioners call this situation the Monkey Mind. Just like monkeys swinging from one branch to another, your mind is jumping from one negative (and exhausting!) thought and emotion to another.

But you can’t tell your Monkey Mind to “Just Sit Still” – that’s against its nature. Instead of trying to force it to “Be Calm and Quiet” give it something else to focus on.

That’s why Zen practitioners  practice Focused Breathing, where your Monkey Mind pay conscious attention to your breath, rather than the thoughts crowding your mind.

• Close your eyes.
• Mentally take note of how your body feels. Is your jaw clenched, are your shoulders tight? If it helps, you can verbalize what every body part feels. “My head hurts. My jaw is clenched. I feel hot.” This helps you center yourself and focus on yourself.
• Take a deep breath. Pay attention to how it moves through your body. Your belly expands. Your shoulders rise. Imagine the oxygen coursing through your body, bringing healing life energy.
• Hold the breath for a few seconds. At this moment, you can try repeating a self-affirmation, mantra, or a focus word like “Safe” or “Calm.” Or, you can think of a person, place or thing that makes you feel good.
• Slowly exhale through your mouth. Imagine releasing the negative emotions and energy with that breath. You can exhale silently, or release a deep sigh or groan—whatever works for you.

You can do this technique any time, but it’s best to make this part of your daily routine.

Do this in the morning to mentally prepare yourself for the day, and in the evening to relax before going to bed.

When you start to feel anxious, find a quiet room and try to do this for 5 minutes. It can help you manage your stress levels, so that they don’t escalate to the point of a panic attack.

Yoga Ocean Breathing

Yoga uses many different breathing techniques that can help you center yourself and restore balance.

The simplest and most basic yoga breathing is the Abdominal Breath, which is very similar to diaphragmatic breathing. 

However, there are advanced yoga breathing techniques that can help you release pent-up stress or increase your energy levels.

Ujayi or Ocean Breath involves tightening the back of your throat when you inhale and exhale, so your breath sounds like the sound of ocean waves. 

Then, follow these steps:

• Sit in a comfortable chair, with your back straight and feet flat on the floor.
• Close your mouth and breathe through your nose.
• As you inhale air into your lungs (mentally counting from 1 to 4), expand your lower belly.
• Hold your breath for 8 counts.
• As you exhale (mentally counting from 1 to 12), contract your lower belly.
• Repeat this about 15 times, or approximately 5 minutes.

Things to Remember for Breathwork

These breathing exercises can help you conquer anxiety, manage stress, and remain focused and energetic throughout the day. I hope these can help you stay calm and feel in control in any situation.

However, if you regularly get panic or anxiety attacks, don’t be afraid to seek treatment from a professional. They can provide the support and tools to help you feel better, stronger, and more in control. 

There’s nothing “weak” about asking for help – it is the strongest and smartest thing you can do for yourself.

Practices like tai chi and mindful breathing contribute to reducing cortisol levels and encourage longer breaths, improving carbon dioxide exchange and enhancing blood flow. 

This is particularly beneficial for those with chronic obstructive pulmonary disease or heart disease, as deep abdominal breathing and deep breathing work strengthen the abdominal muscles and improve lung conditions.

For immediate calming effects, lion’s breath or pursed-lip breathing can quickly alleviate shortness of breath and help control the breathing rate. 

Regularly performing these breathwork techniques fosters a consistent practice that can lead to sustained positive effects on health, including improved heart rate variability and blood pressure control.

Incorporating breathwork techniques into your everyday life is a good idea for maintaining balance, especially for those managing stressful situations or chronic medical conditions. 

It’s recommended to start with simple breathing techniques like resonance breathing or yogic breathing in a comfortable position, gradually integrating more complex practices like holotropic breathwork under guidance.

For holistic well-being, including mindfulness techniques and mindfulness meditation can enhance the benefits of breathwork, supporting overall emotional and physical health. 

Consulting with a medical doctor before starting any new practice, especially for individuals with pre-existing health conditions, is a good idea to ensure it complements existing treatment plans effectively.

In summary, breathwork serves as a vital component of health and wellness, capable of transforming feelings of anxiety and stress into a state of calm and balance, fostering a positive affect on one’s life. 

Regular and mindful practice of various breathwork techniques can significantly improve life quality by enhancing emotional stability, physical health, and spiritual connection.

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