How do breathing exercises help reduce anxiety?

Breathing exercises are effective in reducing anxiety primarily because they help to slow the heart rate and reduce tension in the body. When a person is anxious, the body's stress response is activated, leading to increased heart rate, rapid breathing, and muscle tension. By practicing deep, controlled breathing, individuals can trigger the body's relaxation response. This type of breathing increases oxygen flow and promotes a sense of calm, as it activates the parasympathetic nervous system, which opposes the stress response.

As the heart rate slows and muscle tension decreases, individuals often experience a reduction in feelings of anxiety. Breathing exercises also serve to heighten self-awareness and can ground individuals in the present moment, further contributing to a decrease in anxiety sensations. Techniques such as diaphragmatic breathing or paced breathing are commonly used to achieve these calming effects, reinforcing the physiological benefits of these practices in managing anxiety symptoms.