How Breathing Helps Anxiety: Science & Techniques

Why Breathing Affects Anxiety

Breathing is the only autonomic function you can consciously control. Slow diaphragmatic breaths signal safety to the parasympathetic system, activating the vagus nerve and downshifting stress.

Dr. Okunaka's Framework

Treat respiratory muscles like trainable muscles. Emphasize complete exhale (10s) then natural inhale (5s), 4–5 sets daily. Humming on exhale can further stimulate the vagus nerve.

Consistent practice recalibrates baseline autonomic function and releases endorphins, offering both immediate calm and long‑term resilience.

Internal Observation Method

Place attention at the navel on inhale and at the mingmen on exhale. This anchors awareness in the body, strengthening interoception and breaking anxiety’s thought loops.

Getting Started

Sit comfortably for one minute. Exhale fully for 10 seconds; inhale for 5 seconds. Place one hand on chest, one on belly—ensure the belly leads.

Optional: layer Internal Observation—inhale at navel, exhale at mingmen.

Everyday Use Cases

• Before sending a stressful email
• While waiting for a web page to load
• In traffic or before a meeting

Posture Matters

Keep vertical alignment; open chest without strain; belly soft. Good posture makes deep breathing natural and anxiety less likely.