Do you struggle with panic attacks, chronic anxiety or a restless, overthinking mind?
Then you know how overwhelming it can feel. You might also recognise that tight, breathless feeling during an attack — like you can’t breathe or might suffocate.
What many people don’t realise is how deeply your breathing is connected to these experiences. In this blog, I’ll show you how breathwork can support you in managing panic, calming anxious thoughts and finding peace in your body. You'll learn what happens physically during anxiety, how breathing affects your nervous system, and how to get started — gently and safely.
Panic disorder and breathlessness: How anxiety disrupts your breathing
We often think of a panic disorder as a mental health condition. But research shows there’s also a strong biochemical link. Many people with anxiety are extra sensitive to changes in their breathing and CO₂ levels in the blood.
When you breathe quickly or shallowly, you unintentionally exhale too much CO₂. This can cause symptoms like: the sensation of not getting enough air, dizziness, a pounding heart a sudden wave of panic, seemingly out of nowhere
In my blog How many breaths do you take per minute? You’ll learn how elevated breathing rates are closely linked to stress and panic
Anxiety and a racing mind: Why breathwork actually works
When you're anxious or overthinking, your body reacts as if you're in danger: faster breathing, muscle tension, increased heart rate.
Slowing your breath — especially through your nose — tells your body it’s safe. This activates the parasympathetic nervous system, the part responsible for calm, recovery and balance.
You can read more about this in my blog Discover the power of your breath?
How breathwork helps with panic and anxiety (No Woo-Woo Required)
Breathwork isn’t mystical or abstract — it’s a practical way to retrain your body’s breathing reflex and reduce your sensitivity to “air hunger.”
We focus on:
- restoring a calm, natural breathing rhythm (nose → diaphragm)
- building CO₂ tolerance with short, gentle breath holds
- learning to spot your own breathing triggers during moments of stress
You don’t need to master complicated techniques. Sometimes, one minute of slow, mindful exhaling can shift your entire state. You’ll find more about that in What does a breathcoach actually do?
FAQ: Breathwork for panic, anxiety and restlessness
Does breathwork help during a panic attack?
Yes — but breathwork is most effective when practised ahead of time. Often, it's not the lack of air that causes the panic, but the fear of the panic itself. That fear — of another attack — can trigger the next one.
In those moments, it's hard to “think yourself calm.” That’s why I teach specific breathing tools that you can rely on when it really matters — like extended exhales, rhythm breathing or subtle breath holds.
We’ll build these skills together, step by step. Want to start with something easy? Try the simple technique in Discover the power of your breath?
Isn’t breathwork too intense for people with panic?
A very fair concern. That’s why I always work slowly and safely — no pushing, no overwhelm. You stay in control at all times.
Can breathwork really reduce anxiety?
Yes. Studies show that regular breath training improves anxiety symptoms, lowers resting heart rate and even calms brain activity. Want to test how efficient your breathing is? Try the BOLT-score test
Ready to calm panic, anxiety or a restless mind?
Breathwork is a natural and safe way to calm your nervous system. You don’t have to force control — you’re simply allowed to let go.
Whether you’re dealing with intense panic, constant tension, or simply need more peace in your day — breathwork can help you reconnect with yourself.
I offer individual sessions tailored to your pace — online, in nature, or in a calm private setting. You don’t need to wait until things get worse. Contact me for more information or book an appointment.
Don’t let anxiety run your day.