with Emma Ferris

Breathe Easy: How Mastering Your Breath Can Combat Anxiety


Breathe Easy: How Mastering Your Breath Can Combat Anxiety


In a world that’s always on the go, anxiety has become an unwelcome companion for many. From the constant buzz of notifications to the never-ending to-do lists, it’s easy to feel overwhelmed. However, there’s a powerful, natural tool at our disposal for managing this stress: our breath. In this blog, we’ll explore how learning to breathe correctly can be a game-changer in dealing with anxiety.

Understanding Anxiety

Anxiety is more than just feeling stressed or worried. It’s a mental health condition characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. Triggers vary widely, ranging from personal issues to external factors like work pressure. While medication and therapy are effective treatments, breathing techniques offer a complementary approach, providing immediate relief without side effects.

The Science of Breathing

Breathing is an automatic process, but its impact on our nervous system is profound. When we’re anxious, our breath becomes shallow and rapid, signaling the brain to release stress hormones. Deep, controlled breathing, on the other hand, activates the parasympathetic nervous system – our body’s natural relaxation response. It helps reduce stress hormone levels, lower heart rate, and promote a sense of calm.

Breathing Techniques for Anxiety Relief

Diaphragmatic Breathing

Also known as “belly breathing,” this technique involves breathing deeply into the abdomen, promoting full oxygen exchange.

  • Sit comfortably or lie flat.
  • Place one hand on your belly and the other on your chest.
  • Inhale deeply through the nose, feeling your belly rise.
  • Exhale slowly through the mouth, feeling your belly fall.
  • Repeat for several minutes.

Box Breathing (4-4-4-4 Technique)

This method is great for focus and relaxation.

  • Inhale for 4 seconds.
  • Hold the breath for 4 seconds.
  • Exhale for 4 seconds.
  • Hold the breath out for 4 seconds.
  • Repeat for a few minutes.

Alternate Nostril Breathing

A yogic technique that helps to calm the mind and balance the body.

  • Sit in a comfortable position.
  • Place your thumb over your right nostril and inhale through the left.
  • Close the left nostril with your fingers, then exhale through the right.
  • Inhale through the right nostril, then close it.
  • Exhale through the left nostril.
  • Continue this pattern for several minutes.

Real-life Applications and Testimonials

Many people have found these breathing techniques transformative. For instance, Emma, a college student, used box breathing to manage her exam anxiety. She reported feeling more focused and less overwhelmed. Stories like Emma’s illustrate how these techniques can be applied in real-life situations to effectively reduce anxiety.

Complementing Breathing with Other Anxiety Management Strategies

While breathing is a powerful tool, it’s even more effective when combined with other strategies like mindfulness, regular exercise, and maintaining a healthy diet. Together, they form a holistic approach to managing anxiety.


Mastering your breath is a simple yet powerful tool in the battle against anxiety. It’s a technique that you can practice anywhere, at any time, to find immediate relief. However, if you’re looking for a more comprehensive approach to managing stress, anxiety, and burnout, professional guidance can make a significant difference.

Additional Resources

If you’re interested in a more structured approach to managing stress and anxiety, consider enrolling in my 12-week Transform coaching program. This one-on-one coaching is designed to help you develop personalized strategies for dealing with stress, anxiety, and burnout. Through this program, you’ll gain deeper insights into the root causes of your stress and learn effective techniques to manage it in your everyday life. For more information and to enroll, visit

Or take our free breathing quiz to see if anxiety might be triggered from your breathing pattern.

Are You Ready for a Transformation?

Burnout, overwhelm, and the complexities of everyday life can take a toll on us. My journey began with a desire to blend the science of stress with practical, everyday tools. Through this, I’ve crafted a path to guide others, just like you, through transformative healing and personal growth.

Why Embark on the Transform Journey with Emma?

From Overwhelm to Empowerment : My approach is deeply rooted in understanding the mechanics of stress and the profound effects it has on our lives. We’ll tackle these challenges head-on, transforming overwhelm into empowerment.

Practical Tools for Everyday Life : Discover practical tools and strategies that seamlessly integrate into your daily routine, fostering a balanced and vibrant life.

Science Meets Compassion : Experience the perfect blend of scientifically-backed knowledge and heartfelt coaching. We’ll navigate the intricacies of stress and trauma with understanding and care.

If you’ve felt weighed down by life’s challenges and are ready for change, I invite you to join me for an exclusive 12-week ‘Transform’ coaching journey. Spots are limited, and they’re filling fast.

Take the First Step: Embark on a transformative journey crafted for your holistic well-being. Click [here] to learn more about the ‘Transform’ coaching program and secure your spot!

Share this article with a friend!


Search for a keyword


Latest posts

Get More Great Content + Access to Regular Free Masterclasses

Leave a Reply

Your email address will not be published. Required fields are marked *

Interested in FREE masterclasses and upcoming courses?

Empower mastermind
Transform Masterclass with Emma Ferris

We will never sell or share your info. Privacy policy

FREE 15 minute stress busting video

We will never sell or share your info. Privacy policy

FREE 90-minute masterclass

Wednesday February 28th

Master your inner wisdom and navigate your future with clarity and calm

We will never sell or share your info. Privacy policy

Grab My Top 5 Book Recommendations for understanding the mind-body connection

We will never sell or share your info. Privacy policy