Not So Fast: Why Breathwork Isn’t Always the Right Tool

Why breathing helps—and why it can sometimes make things worse

“Just take a deep breath.” It’s advice we’ve all heard—well-meaning, often helpful. Everywhere we turn, we hear about how powerful breathing techniques can be for stress and anxiety. And often, they are. But for some people, especially those living with chronic anxiety or panic, focusing on the breath can actually make things worse.

Research shows that up to 60% of people with anxiety have some form of dysfunctional breathing: rapid, shallow, or chest-based patterns that the body has learned as a default stress response. When that’s the case, trying to “breathe deeply” can feel like a struggle or even trigger more panic. Instead of bringing relief, it can heighten the sense that something is wrong.

Breathwork can be a powerful tool, but it’s not always the right starting point. When the nervous system is highly activated—during a panic attack, for example—directing attention inward may feel too intense or unsafe. Even gentle techniques, like lengthening the exhale to support regulation through the vagus nerve, may not help if the body hasn’t yet found a sense of stability.

That doesn’t mean we should avoid breath altogether. It means we need to listen more closely to what the body can handle in the moment. Sometimes it’s better to begin with grounding, gentle movement, or orienting to the environment before returning to the breath—if at all.

Somatic tools work best when they meet the body where it is, not where we think it should be. Breathing can indeed be a bridge to calm, but only when the system is ready to cross.