How to use controlled breathing to reduce anxiety and calm your nervous system
This article explains how simple, slow-controlled breathing practices—such as the 4-7-8 technique—can actively calm the nervous system, lower anxiety, and relieve physical tension for cancer survivors.
Key Takeaways:
Deep, conscious breathing directly lowers heart rate and counteracts physical anxiety symptoms.
The 4-7-8 technique is a portable, clinically supported method to manage sudden stress or prepare for sleep.
Mindful breathing connects the mind, body, and spirit during high-stress recovery phases.
Taking intentional moments to breathe builds emotional resilience in daily post-treatment life.
Stress can bring you down! It seems to be everywhere and walks hand in hand with anxiety. Fear, tension, stress, and anxiety create physical tension and increase our respiratory rate, making breaths shallow.
When negative forces are overtaking your day, there is a simple intervention to help you reset and relax: take a slow deep breath.
Why is breathwork effective for stress and anxiety?
Taking control of breathing decreases anxiety, relaxes muscles, and improves attention and memory because it directly signals your nervous system to calm down. Slow controlled breathing can be performed anytime, anywhere to connect mind, body, and spirit.
To quote Dr. Andrew Weil, founder of the Arizona Center for Integrative Medicine at the University of Arizona:
“The single most effective relaxation technique I know is conscious regulation of breath.”
How do you practice deep abdominal breathing?
There are numerous practices for slow, controlled breathing. Let’s focus on a simple method:
Close your eyes and focus on your breath, the moment, and your body.
Take a slow deep breath in through your nose, relax the abdominal muscles, and fill your belly.
Allow the belly to rise and relax, hold it, then slowly exhale through the nose.
Feel the belly and chest empty and relax. Repeat.
Allow the flow of oxygen in to nourish your mind and body with inhalation. Slowly exhale the carbon dioxide and the stress.
What is the 4-7-8 breathing method?
The 4-7-8 breathing method is a deliberate breath regulation exercise where you breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds while making a gentle whoosh sound.
This specific practice helps us:
Enter stressful medical or personal situations in a more relaxed state of mind
Take a step back from fears, tension, and acute anxiety
Prepare for sleep by breaking free of hectic routines and digital devices
As Shakespeare wrote, “Put it all away, sit quietly and just breathe.”
The Vietnamese Zen Master, Thich Nhat Hanh, has written a beautiful guide to deep breathing practice: “Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.”
Every breath is a gift. The benefits of a deep breath are priceless. If you are struggling with anxiety surrounding follow-up scans, read our guide on managing scanxiety and medical stress.
For more information on breathing techniques or how to reduce stress, follow our Instagram account for weekly tips at Shay’s Warriors.
You don't have to navigate this alone.
Managing daily stress, anxiety, and post-treatment fear is easier when you have a supportive community around you. Reach out and share your journey with people who understand. Connect with our virtual and in-person survivor support groups today.