Why Deep Breathing Works and How to Do It Right
As a Tampa-based therapist and art therapist, I often suggest deep breathing as one of the simplest, most effective ways to calm your nervous system. And no—it’s not just for yogis or people who never seem to lose their cool at four-way stops.
“Just breathe” might sound cliché, but when done right, it’s a science-backed way to ease anxiety, reduce stress, and re-center your mind and body—especially when life feels like too much.
😵💫 Why Does Deep Breathing Matter?
When you're stressed, your brain flips into survival mode. Your heart races. Muscles tense. Your thoughts spiral into a Netflix-worthy lineup of worst-case scenarios. Great if you're running from a bear. Not so great if you’re just trying to return a text or deal with a hard day at work.
Deep breathing works by shifting your body out of “fight or flight” mode and into “rest and digest” (Jerath et al., 2006). It’s your body’s way of saying, “Okay, we’re safe now.”
🧠 The Science (Without the Snooze)
Slows heart rate and reduces blood pressure
Decreases cortisol, the “stress hormone”
Improves focus and emotional regulation
Enhances mood and attention span (Zaccaro et al., 2018; Ma et al., 2017)
In short? It’s free, portable, and doesn’t require Wi-Fi or lavender oil.
🫁 What Is Diaphragmatic Breathing?
Also called belly breathing, this technique engages the diaphragm (the muscle beneath your lungs). When you breathe deeply, your belly—not your chest—should rise. This allows for a fuller oxygen exchange and a stronger calming signal to your nervous system.
🌬️ How to Practice Deep Breathing Even If You’re a Beginner
Try this easy method:
Inhale through your nose for 4 seconds (imagine smelling cookies).
Hold for 4 seconds (like savoring peace before the inbox pings).
Exhale slowly through your mouth for 6 seconds (like blowing out birthday candles).
Repeat for a few minutes or until you feel a little more human again.
🧘 Final Thoughts (and One More Breath)
Deep breathing won’t solve everything, but it will give your mind a moment to reset. When you're feeling overwhelmed, anxious, or on the edge of burnout, pause and breathe. It’s one of the most accessible tools for emotional regulation, and your nervous system will thank you for it.
📞 Looking for a Tampa-based therapist who blends mindfulness and evidence-based care?
I offer virtual therapy across Florida, including Tampa, with a unique mix of talk therapy, mindfulness, and art therapy techniques tailored to you.
👉 Schedule a free 15-minute consultation and learn how simple practices like deep breathing can support lasting emotional health.
📚 References:
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing. Medical Hypotheses, 67(3), 566–571.
Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review. Frontiers in Human Neuroscience, 12, 353.
Ma, X., et al. (2017). The effect of diaphragmatic breathing on stress and attention. Frontiers in Psychology, 8, 874.
