Conscious Breathing for Anxiety Relief
- Root To Branch
- Jun 17
- 1 min read
In partnership with one of Root To Branch's advisors, Celia Grand, LCSW, BCD, P.A., we are proud to share this self-guided breath work script!
Why practice conscious breathing?
Breath work is a powerful tool for reducing anxiety and supporting your mental health because it directly influences the autonomic nervous system - slowing the breath activates the parasympathetic ("rest and digest") response, which helps calm the body and mind. Research has shown that intentional breathing techniques can lower cortisol levels and reduce symptoms of anxiety and depression (Zaccaro et al., 2018, Frontiers in Human Neuroscience).
One study published in JAMA Psychiatry (2020) found that participants who practiced daily, breath-focused interventions, saw greater improvements in stress and mood compared to those who did mindfulness meditation alone. By anchoring your attention and regulating physiological responses, breath work offers a simple, accessible, and evidence-based strategy for emotional regulation and resilience!
Be sure to give it some time to "work" - practicing once or twice may not yield the immediate shift you are hoping for, but regular and continued practice helps soothe the nervous system and change the brain.
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