Diaphragmatic (Controlled) Breathing for Anxiety

When anxiety shows up, your body naturally shifts into “threat mode.” Breathing often becomes quicker and shallower, your heart rate increases, and muscles tense. You may also notice sensations like dizziness, tingling, numbness, feeling detached, or a sense of breathlessness.

Diaphragmatic breathing, sometimes called controlled breathing, helps gently signal to your body that it’s safe to slow down. By calming your breathing, you can reduce anxiety-related symptoms and create a greater sense of ease and relaxation.

How to practice controlled breathing:

1. Get comfortable

   Sit or lie down in a position that feels supportive. If it helps, place one hand on your chest and one on your belly.

2. Exhale slowly

   Breathe out through your mouth for a slow count of 6, letting your belly gently fall. Try to make your exhale slightly longer than your inhale.

3. Inhale slowly

   Breathe in through your nose, allowing your belly to rise while your chest stays relatively still.

4. Pause briefly

   Hold your breath for a moment — just long enough to notice the pause.

5. Repeat for a few minutes

   Aim for slow, steady breathing. There’s no need to force or control the breath — keep it relaxed and natural.

How this helps with anxiety

• Slows your heart rate

• Calms the nervous system

• Reduces physical tension

• Helps interrupt racing or catastrophic thoughts

• Brings your attention back to the present moment

A gentle reminder...

This breathing exercise works best when practiced regularly, not only when anxiety is at its peak. Think of it as a skill you’re building — the more familiar it becomes, the easier it is to use when you need it.

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Siobhan Marko is a Social Worker and Psychotherapist based in Toronto’s Bloor West–High Park area. With over 20 years of experience, she helps adults and adolescents overcome anxiety, depression, stress, burnout, and life transitions. Using CBT and mindfulness-based approaches, she provides practical tools to support meaningful change. Book a consultation call and discover what you’re truly capable of.