How Deep Breathing Helped Me Break The Anxiety Loop
When anxiety hit, my mind wouldn’t stop racing.
Everything felt urgent. My chest got tight. My breathing became shallow. I couldn’t think straight — I just felt stuck in that spiral.
At first, I thought I needed to control my thoughts. But it turns out, what I needed was much simpler:
Control my breath first. Let my thoughts follow.
That’s where the Deep Breath exercise from my Dogs Against Anxiety CBT cards changed everything.
Why Anxiety Hijacks Your Breath (And Your Brain)
When anxiety strikes, your body flips into fight-or-flight mode. It’s trying to protect you — even when there’s no real danger.
Your breathing gets fast and shallow. Your nervous system floods with adrenaline. Your mind starts scanning for problems. You feel overwhelmed before you even know why.
This is where deep breathing comes in. It does one simple thing that flips the entire system:
It tells your body: "You’re safe."
How Deep Breathing Calms Your Nervous System
Deep breathing activates your parasympathetic nervous system — the system responsible for calming you down.
By slowing your breath, you slow your heart rate. Your muscles start to relax. Your mind follows.
And when you pair deep breathing with focused attention — like counting your breath or holding it briefly — you’re giving your brain something safe and steady to focus on instead of racing thoughts.
How I Practice The Deep Breath Technique
When I feel anxiety creeping in, I pull out my Dogs Against Anxiety CBT cards and read my Deep Breath card. Here’s exactly what I do:
- I sit comfortably, close my eyes, and place one hand on my stomach.
- I inhale slowly through my nose for a count of 4, letting my belly rise.
- I hold my breath gently for 3–4 seconds. No strain — just a pause.
- I exhale slowly through my mouth for a count of 6, feeling my body release tension.
- I repeat this for 5 full cycles, paying attention to each breath.
By the third or fourth breath, I usually feel my shoulders drop and my mind start to quiet.
How My Dogs Against Anxiety Cards Keep Me Consistent
The hardest part isn’t learning deep breathing. The hardest part is remembering to use it when anxiety hits.
That’s why I use my Dogs Against Anxiety CBT Cards every day. Each card gives me one small exercise I can actually do — even on the worst days.
The Deep Breath card says:
It’s simple. No pressure. Just one easy action that reminds my nervous system how to feel safe again.
Real-Life Moments Where This Helps Me
Here are some times I use Deep Breathing in real life:
- Before a big meeting when I feel tense
- When my mind races before bed
- During anxious mornings when everything feels overwhelming
- When I feel trapped in overthinking
- Even while driving when I feel that familiar tight chest feeling
In all these moments, trying to "think my way out" of anxiety never works. But breathing gives me something physical I can control.
Why Holding Your Breath Briefly Helps
Adding a short pause after your inhale — even just 3 or 4 seconds — helps regulate the carbon dioxide levels in your blood. It also gently stimulates your vagus nerve, which is directly tied to relaxation and emotional regulation [Source].
It’s like giving your brain time to register: “Nothing bad is happening right now. We’re okay.”
Why Small Daily Practices Matter
Over time, practicing deep breathing trains your nervous system to bounce back from anxiety faster.
I used to think I needed big breakthroughs to heal my anxiety. But what I really needed was a daily habit — something small enough that I’d actually do it, even on hard days.
That’s exactly what the Dogs Against Anxiety CBT cards gave me. A simple way to practice calm, one card at a time.
Related Reads You Might Like:
- How I Use CBT to Challenge Negative Thoughts
- Practicing Gratitude with the "Three Good Things" Exercise
- The Butterfly Hug: A Simple Self-Soothing Tool
Final Thought
Deep breathing doesn’t erase anxiety. But it gives you a tool — one you can use anywhere, anytime — to pull your mind out of the spiral.
Start small. Start today. Start with one card.