02/14/2026
“Take a deep breath.”
It’s one of the most common pieces of advice we give when someone feels anxious, overwhelmed, or stressed. But what if the goal isn’t simply to breathe deeper — but to breathe better?
Breathing is the only automatic body function we can also consciously control. That makes it a powerful bridge between the mind and body — especially when it comes to mental health. Yet many people today breathe in a way that actually increases tension rather than relieving it.
Under stress, we tend to breathe quickly, through the mouth, and with large chest movements. This pattern can lower levels of carbon dioxide (CO₂) in the bloodstream. While CO₂ is often thought of as just a waste gas, it plays an essential role in helping oxygen leave hemoglobin and enter our tissues — including the brain. When CO₂ levels drop too low, oxygen binds more tightly to hemoglobin and is not released as efficiently. The result? We may feel lightheaded, anxious, foggy, or short of breath — even though we’re breathing more.
This helps explain why taking repeated big breaths can sometimes make anxiety worse rather than better.
Instead of forceful or exaggerated breathing, research supports a slower, softer rhythm — ideally through the nose. Nasal breathing has several advantages: it filters and humidifies the air, encourages diaphragmatic movement, and supports the production of nitric oxide, a molecule that helps regulate blood flow and oxygen delivery.
Check out our most recent blog post by Dr. Fran, ND to see the rest of this article!
