To Take A Deep Breath… Or Not?

Sent by Breath Curriculum | May 8, 2025

Something Personal: What I Do When Panic Hits 

The other day, while watching TV, I felt a wave of panic out of nowhere. I was losing control of my body when I remembered: instead of breathing more, I started breathing less by adding short breath holds.

Within a few minutes, the tingling in my fingers stopped, my heart rate slowed, and I felt in control again.

It might not work every time or for everyone, but if it can help you, or someone you know, even just a little, I’m happy.

Something Scientific: Take a Deep Breath…Or Not? 

What’s the most common thing we say to someone in a panic? “Take a deep breath!” But, does it really work?

Dr. Alicia Meuret, a clinical psychologist, noticed something interesting when studying 43 patients with panic disorder: they were all breathing too much, especially the hour leading up to an attack.

So instead of asking them to take deep breaths (which often leads to breathing even more), she guided them to breathe less.

And, it worked.

  • After 4 weeks, 40% had no further panic attacks.

  • After 2 months, 68% were panic-free, and 88% reported feeling “much” or “very much” improved.

We know our breath can help—we just don’t know how to use it.

Something For You To Practice: How Do You Take a Deep Breath? 

Right now, take a deep breath.

Chances are, you just took a bigger breath than normal. Right?

When you breathe more by taking these “deep” (big) breaths, you actually signal to your brain that you might be in danger. Not ideal during a panic attack.

So next time you feel stressed—or panicked—try breathing less by adding short breath holds and see how you feel.

Want guidance? Try the ‘Stop a Panic Attack’ session in The Breathing Library.

 

Key Takeaways: During a stressful moment, instead of breathing more by taking deep/big breaths, breathe less by pausing your breath for a few seconds.

Let me know how it goes!

Next up: Why a dentist invited me to his podcast, a horrible experiment, and things to look out for in your and your child’s breathing to avoid serious conditions.

Best,
Elsa

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