Why Anxious People Shouldn't Use Deep Breathing

TL;DR

Deep breathing backfires for anxious people because forcing a large inhale causes hyperventilation, dropping CO2 and potentially triggering panic attacks.

Key Points

• 1.Deep breathing can trigger panic in anxious people. Anxious individuals tend to gulp air when told to breathe deeply, causing hyperventilation, a drop in CO2 and nitric oxide, dizziness, tingling, and potentially a full panic attack.
• 2.Slow breathing with a longer exhale is the recommended alternative. Rather than forcing a deep inhale, gently extend the exhale longer than the inhale through the nose, with a brief pause, to naturally activate the parasympathetic calming response.
• 3.Research confirms slow breathing outperforms deep breathing for anxiety disorders. Studies consistently show slow breathing reduces symptoms of anxiety, panic disorder, and PTSD-related hyperarousal without the risk of over-breathing.
• 4.If breathing changes trigger panic, shift from control to acceptance. Turn up the 'willingness dial' instead of the 'control dial' — acknowledge sensations are safe, and get curious about them like a scientist rather than fighting them.