Stress and anxiety are part of everyday life, but when they build up, they can affect sleep, focus, relationships, and physical health. One of the simplest and most effective ways to regulate your nervous system is deep breathing, also known as diaphragmatic breathing.
At Pearlman & Associates in St. Louis, we often teach clients breathing techniques as a foundational skill for managing anxiety, emotional overwhelm, and daily stress. The best part? Deep breathing is free, easy to learn, and can be practiced anywhere.
This guide walks you through what deep breathing is, why it works, and exactly how to practice it step by step so you can start feeling calmer and more grounded.
Deep breathing activates the body’s parasympathetic nervous system, the part responsible for rest, digestion, and relaxation. When you breathe slowly and deeply, your heart rate slows, muscles relax, and stress hormones decrease.
Benefits of deep breathing include:
Reduced anxiety and panic symptoms
Lower blood pressure
Improved focus and clarity
Better emotional regulation
Improved sleep quality
Decreased physical tension
Unlike shallow chest breathing, diaphragmatic breathing sends a signal to your brain that you are safe.
You can use deep breathing at many points during the day:
During moments of stress or overwhelm
Before an important meeting or exam
When anxiety spikes
Before bed to improve sleep
While managing anger or emotional reactivity
Even two to five minutes can make a noticeable difference.
Choose a place where you can focus without interruption. This might be a quiet room at home, your car, your office chair, or even a park bench. Comfort helps your nervous system relax faster.
Sit upright with your feet flat on the floor and shoulders relaxed, or lie down on your back with arms resting comfortably. Keep your jaw, neck, and belly soft.
Close your eyes if comfortable. Notice your natural breathing without trying to change it. This helps your body shift into awareness mode.
Place one hand on your chest and the other on your stomach. Inhale slowly through your nose and allow your stomach to expand. Your chest should move very little. This means you are breathing deeply rather than shallowly.
Exhale gently through your mouth as if blowing through a straw. Let your stomach fall naturally. Longer exhales tell your nervous system to relax.
Try this pattern:
Inhale for 4 seconds
Hold for 2 seconds
Exhale for 6 seconds
Longer exhales improve emotional regulation and reduce anxiety faster.
Begin with just a few minutes and increase gradually. Consistency matters more than duration.
Use deep breathing:
In traffic
Before responding emotionally
During work stress
Before sleep
During therapy sessions
It becomes most powerful when practiced regularly, not only in emergencies.
Many people accidentally:
Force their breath
Breathe too fast
Only move the chest
Quit after one try
Deep breathing should feel natural, slow, and comfortable, not strained.
Deep breathing is often used in therapy to support:
Anxiety disorders
Panic attacks
PTSD symptoms
Emotional dysregulation
Anger management
Stress-related insomnia
It works best when combined with professional therapy, not as a replacement.
While breathing techniques help, ongoing anxiety, stress, or emotional overwhelm may need deeper support. If you notice:
Constant worry
Panic symptoms
Sleep problems
Difficulty functioning
Emotional shutdown
Working with a licensed therapist can help uncover the root causes and build long-term coping skills.
Deep breathing is one of the simplest tools for calming your body and mind. With regular practice, it improves emotional control, reduces stress, and supports overall mental health.
Start with just a few slow breaths today. Over time, those moments of calm add up.
At Pearlman & Associates, we help children, teens, adults, couples, and families across St. Louis manage stress, anxiety, and emotional challenges using evidence-based therapy approaches.
📍 655 Craig Road, Suite 300, St. Louis, MO 63141
📞 314-942-1147
🌐 https://www.stlmentalhealth.com/contact-us/
