Breathing for Anxiety: How to Calm Your Nervous System in Minutes

Breathing exercises (or “breathwork”) have become a popular way to manage stress, chronic pain, and sleep issues. At my Melbourne hypnotherapy clinic, I teach clients that the breath is like a “remote control” for the brain. By changing how you breathe, you physically signal to your body that it is safe to relax.

How does breathwork work?

When you feel anxious, your “fight or flight” response takes over. Your breathing becomes quick and shallow. This is helpful if you’re running from danger, but unhelpful during a work meeting or a social event.

By consciously slowing your breath, you can:

Shift Your Focus: Concentrating on your breath pulls your attention away from racing thoughts.

Override the Stress Response: Exhaling triggers your parasympathetic nervous system (the “rest and repair” mode).

Regain Control: When you are calm, the logical part of your brain comes back online, allowing you to think clearly.

Safety Note: If you have a respiratory condition, please consult your doctor before changing your breathing patterns.

3 Simple Breathing Techniques for Calm

1. The 4-6 Breath (Subtle & Effective)

This is a fan-favourite because you can do it during a conversation without anyone noticing.

• Inhale through your nose for a count of 4.

• Exhale slowly through your nose or mouth for a count of 6.

• Repeat for 2–3 minutes until you feel your heart rate slow down.

2. Diaphragmatic Breathing (Belly Breathing)

Most of us breathe from our upper chest when stressed. This technique draws the breath deep into the body.

Why it works: This combines deep oxygenation with “soothing touch,” which naturally lowers cortisol.

Set up: Place one hand on your chest and the other on your belly.

The Inhale: Breathe in slowly through your nose. Try to make the hand on your belly rise while the hand on your chest stays still.

The Exhale: Breathe out slowly through pursed lips (like you are blowing through a straw).

3. Alternate Nostril Breathing (The “System Reset”)

Common in Yoga (Nadi Shodhana), this is excellent for “balancing” your energy and feeling connected to your body.

• Set up: Use the pointer finger of your dominant hand.

• The Steps:

  1. Close your right nostril with your finger. Inhale through the left.

  2. Pause, then switch: Close your left nostril and exhale through the right.

  3. Inhale through that same right nostril.

  4. Pause, then switch: Close the right and exhale through the left.

• Hot Tip: Only switch your finger after an inhale.

Why Practice Matters (A Personal Note)

For a long time, I researched techniques to manage anxiety. But when anxiety hit me “like a brick,” I couldn’t remember a single one.

Anxiety robs us of our “working memory.” If you don’t practice these tools when you are calm, they won’t be there when you are stressed. Spend just five minutes a day practicing these at your desk, in the car, or while waiting in a queue.

Help Your “Future Self”

Do yourself a favour and make these tools easy to find:

• Phone Notes: Keep the steps in your “Notes” app.

• Visual Reminders: Put a sticky note on your bathroom mirror or dashboard.

• The Mantra: If in doubt, just remember: “Slow and Low.”

Going Beyond the Breath

Breathing techniques are a vital part of the puzzle, but they are just one part. They help you manage symptoms, while hypnotherapy helps address the underlying causes of your anxiety.

If you’re ready to move away from fear and back into control, I’m here to help. I specialise in anxiety, insomnia and phobias for clients across Melbourne.

Ready to go deeper?

If you’re looking for a specialist in anxiety, insomnia or phobias, I’d love to help. Read more about my approach to treating anxiety or request a request a call today to see if we’re the right fit.