You Might Be Experiencing This 1 Anxiety Symptom Without Even Realizing It

As Watts mentioned, people may try to take deeper breaths when they’re experiencing air hunger — it’s only instinctual. And it can make symptoms worse.

“Instead, slowing your breathing and focusing on a structured pattern can help rebalance oxygen and carbon dioxide levels,” she said. 

Watts encouraged the 4-7-8 technique: Inhale through your nose for four seconds, hold your breath for seven seconds, then exhale slowly through your mouth for eight seconds.

“This helps activate the parasympathetic nervous system, which signals to your body that you are safe and can relax,” Watts added.

Cohen also suggested controlled breathing exercises, such as diaphragmatic breathing. Essentially, that technique is about taking deep breaths, feeling your stomach rise as you inhale and sink as you exhale.

“Studies show that focusing on breath patterns enhances respiratory stability and reduces the unpredictability that often fuels panic,” he said.