Easy Self-Care Practices for Reducing Anxiety and Supporting Mental Health Treatment
When was the last time you truly paused?
Not to scroll. Not to check the time. But to breathe?
In our fast-paced, productivity-obsessed world, the idea of taking a breath can feel indulgent—or even impossible. But the truth is, your breath may be one of the most powerful tools you have for healing your body and calming your mind. And when it comes to mental health treatment, this simple act can be a game-changer.
In this blog, we’ll explore the science behind breathwork, how it supports your nervous system, and practical strategies you can use right now to reduce anxiety and reclaim your sense of peace. Everyone needs to know how to use simple breathwork for anxiety and mental health support!
Why Breathwork Matters for Mental Health
Breathing is automatic—but conscious breathing is transformative.
When you take a slow, intentional breath, you’re not just getting more oxygen. You’re sending a signal to your brain that says: “It’s safe to relax.” That signal sets off a cascade of changes in your body—from lowered heart rate and blood pressure to reduced cortisol and muscle tension.
These changes activate the parasympathetic nervous system—your body’s natural rest-and-digest state. This is the exact opposite of the stress-driven sympathetic response, which floods your body with adrenaline and keeps you in fight-or-flight mode.
And for many people struggling with anxiety, depression, burnout, or trauma, the nervous system gets stuck in overdrive. That’s where breathwork comes in.
How Breathwork Fits Into Mental Health Treatment
If you’re navigating anxiety, panic attacks, or chronic stress, breathwork is a grounding tool—something you can carry with you at all times.
It doesn’t replace therapy or medication (and it shouldn’t!). But it complements them beautifully. Think of it as part of your toolkit, alongside your therapist, your support system, your journal, and your morning coffee.
More importantly, breathwork builds awareness—which is the foundation of all healing. Once you notice your body’s signals, you can begin to choose new responses.
This is especially helpful if you experience symptoms like:
Racing thoughts or heart palpitations
Difficulty sleeping
Tightness in the chest
Shallow breathing or lightheadedness
Feeling like your mind and body are disconnected
Different Types of Breathwork (And When to Use Them)
Not all breaths are created equal. Here are a few common techniques—and what they’re best for:
1. Box Breathing
Also known as tactical breathing, this technique is used by Navy SEALs and first responders. It involves inhaling, holding, exhaling, and holding again for equal counts (usually 4 seconds each).
Best for: Stress relief, focus, and calming the nervous system quickly.
How to try it:
Inhale for 4
Hold for 4
Exhale for 4
Hold for 4
Repeat for 4 rounds
2. 4-7-8 Breathing
Popularized by Dr. Andrew Weil, this technique is thought to reduce anxiety and improve sleep.
Best for: Falling asleep or winding down after a stressful day.
How to try it:
Inhale for 4
Hold for 7
Exhale for 8
Repeat 4–8 rounds
3. Resonant Breathing
This is a slow breathing technique that matches your breath to a calming rhythm—about 5–6 breaths per minute.
Best for: Ongoing anxiety and emotional regulation
How to try it:
Inhale for 5
Exhale for 5
Repeat for several minutes while visualizing something calming
4. Anchor Breathing
This is a mindfulness-based approach where you gently anchor your awareness to your breath and the present moment.
Best for: Grounding during panic or overwhelm.
How to try it:
Inhale gently and say to yourself, “I am here”
Exhale and say, “This is now”
Repeat slowly with a hand on your heart or belly
Common Myths About Breathwork (Let’s Bust Them)
Breathwork is powerful—but there are a lot of misunderstandings that might be keeping you from trying it:
X “Breathwork is only for yogis or spiritual people.”
√ Nope! It’s for humans. Full stop. It’s also backed by neuroscience and used in clinical settings worldwide.X “I tried deep breathing and it didn’t work.”
√ That’s like doing one bicep curl and expecting muscles. It’s a practice. Over time, your nervous system becomes more responsive.X “If I need breathwork, it means I’m weak.”
√ Taking time to self-regulate is not a weakness. It’s a radical act of strength and self-awareness.
The Science Behind the Breath–Mind Connection
Let’s get nerdy for a second.
Breathwork affects the vagus nerve, the longest cranial nerve in your body. It connects your brainstem to your gut, heart, and lungs. Activating this nerve (through slow, deep breathing) helps tone the parasympathetic system and supports everything from digestion to mood regulation.
Studies show that breath-focused interventions can reduce anxiety symptoms, improve emotional control, and even increase heart rate variability (HRV)—a marker of resilience.
In fact, a study published in Frontiers in Psychology (2020) found that slow-paced breathing significantly reduced stress markers like cortisol while improving mental clarity and emotional regulation.
Easy Self-Care Practices That Include Breathwork
Want to incorporate breathwork into your daily life without overhauling your schedule? Try these:
Morning Reset
Before you check your phone, sit up in bed and do 3–5 rounds of box breathing. Set your intention for the day.
Coffee Check-In
While waiting for your coffee (or better yet, green tea) to brew, try 4-7-8 breathing or simply place one hand on your heart and notice 3 breaths.
Midday Mindfulness
Use a calming background noise app (or better yet, stream a bilateral sounds playlist) and breathe slowly while stretching your shoulders, neck, and spine.
Walk and Breathe
Match your steps to your breath—inhale for 3 steps, exhale for 3 steps.
Bedtime Anchor
Lie down with your hand on your belly and inhale gently while thinking of something you’re grateful for.
When Breath Isn’t Enough: A Word on Support
Let’s be clear: while breathwork is amazing, it isn’t a magic wand.
If you’re struggling with persistent anxiety, trauma, or overwhelming stress, reach out to a provider. Breathwork is a supportive strategy—but it works best in combination with evidence-based treatment like therapy, medication (when appropriate), and lifestyle support.
And if you’ve had negative experiences with providers in the past, you’re not alone. One of the most powerful shifts you can make is advocating for care that feels safe, validating, and aligned with your needs.
Final Thoughts: Take a Breath, Take a Step
So, here’s your gentle reminder: take a breath.
Not because you “should.” Not because it’ll fix everything.
But because your body is worthy of being cared for.
Your breath can anchor you in this moment. And this moment can be the beginning of something softer, something steadier, something that supports your healing.
Mental health treatment doesn’t always begin with a diagnosis. Sometimes, it begins with a breath.