by Michael J. Henry & Orit Winkler, Oryogi

Take a moment to notice your breath. Are you breathing shallowly or deeply? Is your breath centered in your chest or your lower belly?

Breathing is often taken for granted, yet it has a profound impact on both our vitality and mental health. Shallow chest breathing can lead to physiological issues such as an increased heart rate, elevated cortisol levels and digestive problems. Emotionally, it can contribute to anxiety, stress and difficulty regulating emotions. By bringing awareness to our breath and practicing deep, intentional breathing, we can support both our physical and mental well-being.

Now, let’s focus on anxiety—an emotional response rooted in fear of something that has not yet happened. It is an anticipated fear of a future event that often triggers a stress response in the present. This reaction affects us physically, emotionally and behaviorally. The good news? Our breath is one of the most powerful tools we have to consciously manage and reduce anxiety.

Breathing can be categorized into two types: involuntary (natural) and voluntary (consciously controlled). An example of voluntary breathing is holding your breath underwater.

Breathwork involves intentionally controlling the breath to influence mental, emotional and physical states. Rooted in ancient practices like yoga and meditation, breathwork has since evolved into various modern techniques designed to promote well-being.

Our nervous system functions in two primary states: “fight or flight” (sympathetic) and “rest and digest” (parasympathetic). When we experience anxiety, we are often stuck in the fight or flight state. It’s important to note that the nervous system can only operate in one state at a time, not both simultaneously.

In the fight or flight state, the brain signals the adrenal glands to produce adrenaline and the pituitary gland to release cortisol, the body’s primary stress hormone. This response increases blood sugar levels to fuel the muscles, preparing the body to “escape” from a perceived threat.

However, chronic stress can lead to persistently elevated cortisol levels, which may contribute to weight gain, diabetes, irritability, digestive issues, high blood pressure and skin problems, among other negative effects.

Sometimes, the physiological effects of stress become so intense that they trigger a panic attack. During a panic attack, rapid breathing (hyperventilation) can occur, causing an imbalance of oxygen and carbon dioxide in the blood. This happens when the body exhales too much carbon dioxide without taking in enough oxygen.

To help manage panic attacks, paramedics often guide patients through controlled breathing, focusing on elongating the exhale. This technique activates the parasympathetic nervous system, promoting relaxation and reducing cortisol production, ultimately helping to calm the body.

To maintain balanced cortisol levels, the nervous system must shift from “fight or flight” to “rest and digest.” The good news is that this transition can happen quickly by “tricking the brain” through deliberate breathwork.

Simple breathing techniques can effectively reduce anxiety and improve overall health. Here are a few methods to try:

  1. Extended Exhale Breath – Inhale deeply through the nose, expanding the lower belly like a balloon. Exhale through the nose for a longer duration than the inhale, ideally twice as long. For example, inhale for a count of 4 and exhale slowly for a count of 8. Repeat for several rounds until a sense of calm sets in.
  2. Three-Part Breath – Inhale deeply, first filling your lower belly, then expanding into the lower ribs, and finally into the chest. Exhale in reverse order: release the breath from the chest, then the lower ribs, and finally the belly, creating a smooth, wave-like motion. This technique can also be practiced in child’s pose for a quicker calming effect.
  3. Nadi Shodhana (Alternate Nostril Breathing) – This technique helps balance the “rest and digest” (left nostril) and “fight or flight” (right nostril) responses.
  • Close your right nostril with your thumb and inhale deeply through your left nostril.
  • Close your left nostril with your ring finger and pinky, then release your right nostril and exhale fully through it.
  • Inhale deeply through your right nostril.
  • Close your right nostril with your thumb, then release your left nostril and exhale fully through it.This completes one cycle. Continue the pattern, inhaling through one nostril, holding briefly, and exhaling through the opposite nostril.
  • Repeat for several minutes or as long as comfortable.
  1. Box (Square) Breathing – This technique is named for its structured pattern, consisting of four equal parts, each lasting for a count of four.
  • Inhale deeply for a count of 4.
  • Hold your breath for a count of 4.
  • Exhale slowly for a count of 4.
  • Hold again for a count of 4.
  • Repeat for several rounds, focusing on maintaining a steady rhythm.

Taking just a few minutes a day to practice these techniques can significantly improve both your physical and mental health. For maximum benefits, try incorporating breathwork multiple times throughout the day.

In ancient yogic teachings, the quality of our breath is believed to directly influence our vitality and longevity. For example, a hare breathes quickly and shallowly, contributing to a lifespan of just 4–8 years. In contrast, a tortoise breathes slowly and deeply, allowing it to live up to 100 years.

This connection between breath and longevity offers a valuable lesson: in life, we should strive to be like the tortoise, not the hare—because, after all, slow and steady wins the race!