Breathwork for Anxiety: How Conscious Breathing Restores Calm to Your Nervous System
A science-informed, psychologically grounded approach to releasing anxiety through intentional breath practices.
Understanding Anxiety: Three Ways It Shows Up in Your Life
Anxiety is not a single experience. It's a constellation of sensations that can touch every dimension of who you are. Recognizing how anxiety manifests in your own body and being is the first step toward finding relief.
The Mind's Experience
Racing thoughts that won't quiet. A constant loop of "what ifs" playing on repeat. Difficulty concentrating on the present moment because your mind keeps pulling you into imagined futures. You might notice catastrophic thinking, where small concerns balloon into overwhelming scenarios. Or perhaps it's a persistent, low-grade worry that hums beneath everything you do, never quite loud enough to name, but always present enough to exhaust you.
The Body's Experience
Anxiety lives in the body as much as the mind. You might feel it as tightness in your chest, a clenched jaw, or shoulders that seem permanently lifted toward your ears. Perhaps it's a churning stomach, shallow breathing that never quite fills your lungs, or a heart that races without physical cause. Some people describe feeling "wound up" or "buzzing," as if their nervous system is stuck in a state of high alert, unable to find the off switch. These sensations are real, valid, and often the body's way of asking for support.
The Energetic Experience
Many traditions describe anxiety as a disruption in our subtle energy, a sense of being ungrounded, scattered, or disconnected from ourselves. You might feel as though your energy is concentrated in your head while the rest of you feels hollow. Or perhaps there's a sense of leaking energy, of being depleted without understanding why. Some describe it as a feeling of being "outside" themselves, watching life through glass. Whether you understand this through a psychological lens or simply as a felt sense, this dimension of anxiety is equally deserving of attention and care.
Wherever you recognize yourself in these descriptions, know this: your experience is valid, and gentler states are possible.
How Breathwork Works
Breathwork is the intentional use of breathing techniques to influence your mental, emotional, and physical state. While breathing is something we do automatically thousands of times each day, conscious breathing accesses a powerful doorway to transformation that most of us never explore.
The principle is elegantly simple: your breath is the bridge between your conscious mind and your autonomic nervous system. Unlike your heartbeat or digestion, which operate entirely outside your control, breathing is unique. It happens automatically, yet you can also choose to direct it. This gives you direct access to your body's stress response.
When you're anxious, your breathing becomes shallow, rapid, and concentrated in your upper chest. This pattern signals danger to your brain, which responds by releasing stress hormones and activating your sympathetic nervous system (the fight-or-flight response). It's a feedback loop: anxiety creates shallow breathing, and shallow breathing amplifies anxiety.
Breathwork interrupts this cycle. By consciously changing your breathing pattern, you send safety signals to your brain. Deep, slow breaths activate the parasympathetic nervous system (the rest-and-digest response), telling your body that the threat has passed. Your heart rate slows. Cortisol levels drop. Muscle tension releases. The mind follows the body into calm.
Different breathwork modalities use different techniques. Some focus on slow, regulated breathing to induce calm. Others, like holotropic breathwork, use accelerated breathing combined with evocative music to access deeper states of consciousness where emotional material can surface and release. What they share is the understanding that the breath is a powerful tool for transformation, available to you in every moment.
Why Breathwork Helps Anxiety: Stories of Transformation
What People Experience
"It was the first time I accessed calm without having to think my way there." Rachel had spent years in talk therapy working on her anxiety. While she understood her patterns intellectually, the physical sensations persisted. "Breathwork bypassed all that analysis. Fifteen minutes in, my body just... let go. I felt what calm actually feels like in my nervous system, not just as a concept."
"I finally stopped running from my feelings." David had managed his anxiety through constant productivity and distraction. "During the breathwork session, there was nowhere to hide. The emotions I'd been avoiding for years came up, moved through me, and released. I cried for the first time in a decade. I've never felt lighter."
"My anxiety was a messenger I'd been ignoring." After years of medicating her anxiety away, Sophia tried breathwork as a complement to her treatment. "The breathwork helped me actually feel what my anxiety was trying to tell me. Once I listened, it didn't need to shout so loud anymore."
"Anthony creates the safest container I've ever experienced." Marcus, a tech executive, was skeptical of anything that sounded "woo." "But Anthony's background made me feel I was in credible hands. His corporate experience meant he understood my world, and his psychological training meant the session went deep. I've worked with coaches for years, but this was different. Something actually shifted."
Why Breathwork Works When Other Approaches Haven't
Many people who find their way to breathwork have already tried numerous approaches to managing their anxiety. What makes breathwork different?
Breathwork bypasses the thinking mind. Unlike cognitive approaches that work through understanding and analysis, breathwork works directly with the body. You don't need to understand your anxiety to release it. This is particularly valuable for those whose anxiety is rooted in overthinking, or who find that talking about their problems only reinforces them.
Breathwork accesses what talk therapy cannot reach. Some experiences are stored in the body before we have words for them. Breathwork can surface and release material that verbal processing alone cannot touch.
Breathwork gives you direct experience, not just insight. Many people intellectually understand that they are "safe" while their body continues to feel unsafe. Breathwork creates an embodied experience of safety and calm, teaching your nervous system what regulation actually feels like.
Breathwork activates your own inner healing capacity. Rather than relying on external interventions, breathwork supports your body's innate intelligence to release what no longer serves you and return to balance.
What a Breathwork Session Looks Like
We understand that uncertainty can amplify anxiety. Here's exactly what to expect, so you can arrive feeling prepared and at ease.
Before Your Session
You'll have a conversation with your practitioner to share your intentions, any relevant history, and what's brought you to breathwork. This is an opportunity to ask questions and ensure you feel comfortable before beginning. There's no pressure to share more than feels right.
You'll be invited to lie down on a comfortable surface, fully clothed. Blankets and eye covers may be available. The environment is designed to feel safe, contained, and supportive.
During Your Session
Sessions vary in length depending on the modality. Some breathwork sessions last 30 to 60 minutes, while deeper practices like holotropic breathwork may run 2 to 3 hours.
In most sessions, you'll be guided through a specific breathing pattern while music supports your journey. The instruction is simple: breathe a little faster and a little deeper than normal, with no pause between inhale and exhale.
What happens during the session is unique to each person. Some experience physical sensations: tingling, warmth, or energy moving through the body. Some access emotions that surface and release, often accompanied by tears or laughter. Some enter dreamlike states filled with imagery or insight. Others simply experience profound relaxation.
Your practitioner holds space throughout, available if support is needed but never directing your experience. In this work, you are the expert on your own process. The practitioner's role is to create a container wide enough and deep enough to hold whatever arises.
There is no wrong way to experience a breathwork session. Whatever emerges is exactly what your system needs to process.
After Your Session
You'll be given time to slowly return to ordinary awareness. Integration is an essential part of the process. You may be invited to draw, journal, or simply rest in silence.
Many people feel deeply relaxed, peaceful, or gently energized after a session. Some feel emotional as material continues to integrate. Your practitioner will be available to discuss your experience and offer guidance on how to support the integration process in the hours and days that follow.
The Research: What Science Tells Us
While breathwork has roots in ancient yogic and shamanic traditions, modern research is beginning to illuminate why these practices are so effective.
Nervous System Regulation A meta-analysis of randomized controlled trials published in Scientific Reports found that breathwork interventions significantly reduced self-reported stress, anxiety, and depressive symptoms compared to controls. The researchers concluded that breathwork could be "part of the solution to meeting the need for more accessible approaches" to stress reduction.
Cortisol Reduction Multiple studies have demonstrated that deep breathing techniques can measurably reduce cortisol levels, the primary stress hormone. Research published in Neurological Sciences found that participants who practiced deep breathing showed significant improvements in both mood and stress markers, including reduced salivary cortisol and lower heart rate.
Parasympathetic Activation Slow, deep breathing activates the parasympathetic nervous system and stimulates the vagus nerve, the key pathway that regulates your body's relaxation response. This triggers a cascade of calming effects: reduced heart rate, lower blood pressure, and decreased muscle tension.
Heart Rate Variability Heart rate variability (HRV) is a key marker of stress resilience and nervous system flexibility. Research indicates that breathwork practices can positively influence HRV, supporting the body's natural capacity for self-regulation and emotional balance.
Cognitive Benefits Studies in Frontiers in Psychology have shown that diaphragmatic breathing not only reduces negative affect and cortisol levels but also improves sustained attention and cognitive performance. The benefits appear to work through multiple pathways: physiological, emotional, and cognitive simultaneously.
It's important to note that breathwork is not a medical treatment and does not claim to diagnose, treat, or cure any condition. Rather, it supports your body's innate capacity for relaxation, self-regulation, and emotional processing.
Meet Your Breathwork Practitioner
Anthony Metten
Certified Breathwork Professional, Coach & Keynote Speaker San Jose, California, United States
"Self-awareness is the gatekeeper of all things great in life."
Anthony Metten is a Certified Breathwork professional, international TEDx and Keynote speaker, corporate trainer, trained Marriage Family Therapist (MFT), and International Coach Federation Professional Certified Coach (PCC) who believes that becoming who you truly are is the foundation of personal and professional success.
With more than 20 years of experience in the corporate world, reaching the Senior Vice President ranks at major organizations, and over 15 years as a coach and speaker, Anthony brings a rare combination of professional credibility and deep personal transformation work. He holds an MA in Counseling Psychology and Career Development from Santa Clara University.
His methodology blends tenets of psychology, career counseling, and real-world experience with the transformative power of the breath. Anthony engages individuals personally, connecting in a way that cultivates trust and safety, drawing on his own journey from struggle to transformation.
"Finding commonality and understanding through shared experiences, and communicating a knowing that can't be manufactured, is the foundation from which my clients and audiences grow."
Anthony's individual client work focuses on insight and individuation, helping clients understand and accept themselves and their aspirations, clearing a path toward their determined outcomes. His breathwork practice supports this deeper work by helping clients access states beyond ordinary thinking, where genuine breakthrough becomes possible.
He has worked with organizations including Adobe, Apple, Facebook, PayPal, Chase, Gap, Georgetown University, and Johns Hopkins.
View Anthony Metten's Full Profile
Frequently Asked Questions
Is breathwork safe?
Yes. Breathwork is a gentle, non-invasive practice suitable for most people. You remain in control throughout and can return to normal breathing at any time. However, certain conditions require caution: if you have cardiovascular issues, high blood pressure, a history of seizures, are pregnant, or have severe mental health conditions, please consult your healthcare provider before participating and discuss your situation with your practitioner.
What if I've never done breathwork before?
Many of our clients come to us as complete beginners, and we welcome you warmly. No prior experience is needed. Anthony will guide you through everything and ensure you feel comfortable before beginning. The breathing technique itself is simple: breathe a little faster, a little deeper, with no pause. Your body knows what to do from there.
Is breathwork spiritual or scientific?
It's both, or neither, depending on your perspective. Breathwork has deep roots in yogic and shamanic traditions, and many people find it a profoundly meaningful spiritual practice. At the same time, modern neuroscience and psychology are validating what ancient practitioners knew intuitively about breath's effects on the nervous system and consciousness.
You're welcome to approach breathwork through whatever framework resonates with you. Anthony's background bridges both worlds: his training in psychology and counseling provides a rigorous therapeutic foundation, while his certification in breathwork honors the transformative potential of these practices.
What if I feel too anxious to do breathwork?
This is actually one of the best reasons to try it. Unlike meditation, which asks you to quiet your mind through willpower, breathwork works with your physiology directly. The breath pattern itself shifts your nervous system into a calmer state. You don't need to relax first; the breathwork creates the relaxation.
That said, if you're feeling particularly activated, let your practitioner know. Anthony can modify the approach to meet you where you are, starting gentler and building gradually as your system allows.
How many sessions will I need?
This varies by individual. Many people experience noticeable shifts in a single session. Others find that the benefits deepen with regular practice over time. Some use breathwork as an occasional "reset," while others incorporate it as a regular part of their wellness practice. After your first session, Anthony can offer personalized guidance based on your experience and goals.
What should I wear?
Comfortable, loose-fitting clothing is ideal. You'll remain fully clothed throughout the session. Avoid anything restrictive around your chest or abdomen, as you'll be breathing deeply.
Can breathwork replace therapy or medication?
Breathwork is a complementary practice, not a replacement for medical or psychological treatment. Many clients use breathwork alongside therapy, medication, or other treatments as part of a holistic approach to wellbeing. Anthony's background as a trained Marriage Family Therapist means he understands how breathwork fits within a broader therapeutic context. Always consult with your healthcare providers about what's right for your situation.
What if intense emotions come up during the session?
This is normal and often part of the healing process. Breathwork can surface emotions that have been stored in the body, sometimes for years. When emotions arise, the invitation is simply to breathe through them and allow them to move. Anthony is trained to hold space for whatever emerges, and you will not be alone in the process. Many people find that emotions that surface during breathwork release more completely than emotions processed through talking alone.
What is holotropic breathwork specifically?
Holotropic breathwork is a specific modality developed by psychiatrist Stanislav Grof and his wife Christina. "Holotropic" comes from the Greek words meaning "moving toward wholeness." It uses accelerated breathing combined with evocative music and focused bodywork to access non-ordinary states of consciousness. Sessions typically last 2 to 3 hours and are designed to support deep psychological and spiritual exploration. The practice is based on the understanding that each person has an "Inner Healer" that knows what experiences are needed for growth and resolution.
Begin Your Journey to a Calmer Nervous System
You don't have to live in a constant state of alertness. Your body knows how to rest, how to release, how to return to ease. It may simply need the right support to remember.
Breathwork offers that support: ancient, evidence-based, and profoundly effective. No complicated techniques to master. No years of practice required. Just the willingness to breathe consciously and let your body's own wisdom guide the way.
Book a Calming Breathwork Session
Munay Live
Your first step toward a quieter mind and a more peaceful body.
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