Focused Breathing for PTSD and Anxiety: A Simple Tool for Difficult Moments
Post-traumatic stress disorder (PTSD) can bring sudden waves of fear, a racing heart, and the feeling of being back in a traumatic moment. Focused breathing is a simple, portable skill that can help calm your body when symptoms rise. It is not a cure, but it can be a valuable part of a broader treatment plan with Meridian Behavioral Health.
Understanding PTSD
The National Institute of Mental Health explains that PTSD can develop after experiencing or witnessing a shocking, scary, or dangerous event, and that symptoms may include intrusive memories, avoidance, changes in mood and thinking, and feeling on edge or easily startled (NIMH). Effective treatments are available, including trauma-focused psychotherapy and, for some people, medication.
Why breathing helps
During stress, breathing often becomes fast and shallow, which can intensify feelings of panic. Slowing your breath, especially the exhale, can help activate the body’s calming response and give you a moment to ground yourself. The U.S. Department of Veterans Affairs’ National Center for PTSD includes breathing and relaxation exercises among its recommended coping tools (National Center for PTSD).
A simple focused-breathing exercise
- Get comfortable. Sit or stand with your feet on the floor. Relax your shoulders.
- Breathe in slowly through your nose for a count of about four, letting your belly expand.
- Pause briefly if that feels comfortable.
- Breathe out slowly through your mouth for a count of about six, as if blowing through a straw.
- Repeat for two to five minutes. If counting feels stressful, simply focus on making each exhale a little longer than the inhale.
Pair breathing with grounding: name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
When to use it
- When you notice early signs of anxiety, such as a tight chest or racing thoughts
- Before situations you know can be triggering
- When trying to fall back asleep after a nightmare
- As a daily practice, so the skill is easier to use under stress
If breathing exercises ever make you feel lightheaded or more anxious, stop, breathe normally, and discuss alternatives with your clinician.
Breathing works best alongside treatment
Coping skills help in the moment, but lasting improvement usually comes from professional care. The National Center for PTSD offers free tools such as the PTSD Coach Online exercises, and trauma-focused therapies have strong evidence for reducing PTSD symptoms. At Meridian Behavioral Health, our clinicians provide psychiatric evaluation, medication management, and therapy and counseling, including care for trauma, anxiety, and PTSD. Meet our team: Ugonma Nwokorie, PMHNP-BC, Zekarias Abessa, PMHNP-BC, and Rebecca Marvin, LCPC.
Related reading: Setting Goals for Depression Treatment.
Frequently asked questions
Can breathing exercises replace therapy?
No. Breathing is a helpful coping skill, but PTSD is best treated with professional care tailored to you.
How often should I practice?
Even a few minutes once or twice a day can make the technique easier to use when you need it most.
Where is Meridian Behavioral Health located?
Our dedicated behavioral health office is at 14314 Old Marlboro Pike, Upper Marlboro, MD 20772. View location details.
You do not have to manage PTSD alone
Meridian Behavioral Health can help you build a treatment plan, in person or by telehealth when appropriate.
Sources
- National Institute of Mental Health – Traumatic Events and Post-Traumatic Stress Disorder (PTSD)
- U.S. Department of Veterans Affairs, National Center for PTSD – Coping with Traumatic Stress Reactions
- National Center for PTSD – PTSD Coach Online
- 988 Suicide & Crisis Lifeline
This article is for general education and is not a substitute for professional medical advice, diagnosis, or treatment. If you have a medical emergency, call 911. If you are in crisis or thinking about suicide, call or text 988 to reach the 988 Suicide & Crisis Lifeline.
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