Have you ever found yourself in a situation where anxiety takes over and you freeze? I have. Many times. And while some people might fight or flee, my default response has always been to freeze.
But what if I told you that something as simple as conscious breathing could help you take control of these moments? Not just based on feel-good advice, but backed by serious scientific research and proven through real-world experience?
My Journey with Anxiety and Breath
Ten years ago, I started exploring breathwork as a way to manage my stress and anxiety. Like many people, I was skeptical at first. How could something we do automatically – breathing – make such a difference?
Then I had two life-changing experiences that proved the power of conscious breathing:
- Getting fired while staying remarkably calm through a specific breathing technique (which I learned during my 40 Years of Zen training)
- Surviving a near-death surfing accident where breath control literally kept me alive
“During this time I played a breath pacing app to guide my breathing. Six seconds inhaling and eight seconds exhaling. My general mood during this time was actually relatively good… I was pumping out all kinds of good stuff perhaps to keep me going in what could have been a life ending situation.”
The Science Behind Breathing and Anxiety
Recent research has revealed fascinating connections between breathing patterns and brain function. According to research published in eNeuro, our brain states can be significantly altered through conscious breathing practices.
When you’re anxious, here’s what happens in your body:
- Your sympathetic nervous system activates (“fight or flight”)
- Stress hormones flood your system
- Your breathing becomes shallow and rapid
- Your heart rate increases
- Your muscles tense
But here’s the amazing part: you can reverse this cascade through conscious breathing. Studies show that controlled breathing:
- Activates your parasympathetic nervous system (“rest and digest”)
- Lowers cortisol levels (stress hormone)
- Improves heart rate variability
- Can shift your brain waves from beta (stress) to alpha (relaxation)
- Enhances coherence between your heart and brain
This isn’t just theory. Research has shown that slow, rhythmic breathing can induce what scientists call “transient hypofrontality” – a state where the overthinking part of your brain (prefrontal cortex) temporarily calms down, bringing relief from anxiety and racing thoughts.
Finding What Works: One Size Doesn’t Fit All
While I’ve experimented with many breathing techniques over the years, including Wim Hof breathing (which I’ve practiced for nearly a decade), I’ve learned that different situations call for different approaches.
“There’s no one right way to do breathwork. It’s a different experience for every body every time.”
For instance, while Wim Hof breathing can be incredible for boosting energy and improving mood, it’s not always appropriate for anxiety. In fact, it might even increase stress in certain situations. You wouldn’t want to do intense breathing exercises during a job interview or business meeting!
That’s why I’ve developed and tested various approaches that are:
- Discrete enough to use anywhere
- Simple enough to remember under stress
- Effective enough to make a real difference
- Backed by both science and experience
Today, I teach these techniques to my clients, particularly during ice bath experiences, where managing anxiety is crucial. The results have been remarkable – people who never thought they could handle extreme cold are finding inner calm through simple breathing practices.