Tips: Breathwork for Students

Some of your greatest memories and experiences will happen in college, and so will some of your more stressful moments. Getting used to a new schedule, trying to land internships, and figuring out how to balance having fun with passing your classes can be a lot! The good news is, there are techniques, such as breathwork and yoga, that have been found to manage stress and anxiety and improve your well-being and mental health, according to a 2020 Yale study published in Frontiers in Psychiatry.

The Best Breathing Techniques For Anxiety, According to Experts

When you're in the throes of anxiety, it can feel like you're trapped inside your own mind. You might experience symptoms like racing thoughts, nausea, restlessness, or have trouble grounding yourself in the present moment. If you feel like your anxiety is sending you into a spiral, one of the most powerful tools you can use is actually your own breath. But according to experts, some breathing techniques are more effective than others.

To find the best breathing techniques for anxiety, we asked experts for their tips and recommendations. It's important to note that these techniques aren't a cure-all for anxiety and may not relieve your symptoms. If you deal with frequent anxiety attacks, you may want to speak to a professional for the best personalized treatment and medical advice.

You can also call the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: 1-800-662-HELP or dial 988, the nation's mental health hotline. That said, breathing techniques can still help provide some relief, especially if you're able to catch an anxiety attack early on.

"Mental health in college and university students in the United States has declined over the last decade," the researchers explained, with those ages 18 to 25 being at the greatest risk for mental illness and with the highest prevalence of any mental illness. Anxiety, depression, and stress were the most commonly self-reported concerns by students who saw counselors in 2017 and 2018, the researchers reported.

Deep Belly Breathing

"When we get anxious or have a panic attack, our bodies tense up and we engage in shallow breathing," says John Hamilton, LMFT, LADC. To combat this, he recommends focusing on diaphragmatic breathing (also called deep belly breathing). This is a conscious form of breathing where you focus on your belly expanding in and out with each breath instead of your chest moving up and down. "This breathing technique gets more oxygen to your brain, which in turn causes your brain to release endorphins, known as a happiness hormone," Hamilton says.

How to Do It

Come to a seated position.
Harvard Medical School recommends placing one hand on your chest and the other on your stomach.
Inhale deeply through your nose until you feel your belly expand and the hand on your stomach rise (the hand on your chest should remain still).
Exhale slowly through your mouth (you can also try exhaling through pursed lips, if that feels better).
Aim for 10 deep breaths.

Deep belly breathing is also great for grounding yourself, which is good for when you feel anxiety start to bubble up. "Anything that helps ground you in the present can disrupt the worrisome thoughts that often accompany a bout of anxiety," Hamilton says. "You can also acknowledge that you're experiencing anxiety in this moment but that it will pass. Breathe deep, feel your body calming down, and stay in the present."

Forced Exhales

If you're already caught in the midst anxiety, Pedram Shojai, MD, RD recommends taking a long breath out through your mouth. "This will help blow off some steam and cool the system," he tells PS. Forced exhalation is essentially another form of deep diaphragmatic breathing, but it involves a more intentional stomach contraction.

How to Do It

Inhale passively (as you normally would).
Forcefully exhale by contracting your stomach muscles.
Continue until you start to feel calmer.

If you're new to deep breathing, you can also try laying on your back, so you can feel your ribcage expand, and your stomach muscles contract.

Ear Massage

Shojai says that adding an ear massage to any diaphragmatic breathing can be another helpful technique in reducing anxiety.

How to Do It

"Gently massage and tug on the ears as you breathe deeply down to your lower abdomen," Shojai says. "Start from the top of the helix and work your way down to the lobes."
As you massage both ears, take note of any sore or painful points. "There are some powerful pressure points on the ears, and pressing them while doing your deep breaths is very effective," Shojai says.

Box Breathing

Research shows that breathwork can decrease stress, reduce, anxiety, and help activate the parasympathetic nervous system (aka, the body's way of moving out of fight-or-flight). One easy way to try breathwork is with a technique called box breathing. "This breath can be particularly supportive if we find ourselves getting caught up in destructive thoughts," Jackie Stewart previously told PS. "It helps interrupt that pattern and redirects our attention, keeping us focused on deep, slow breathing." You can also try guided breathwork here.

How to Do It

Take a comfortable seated position and breathe normally.
Inhale for 4 seconds, then hold the breath at the top for 4 seconds.
Exhale for 4 seconds, then hold for 4 seconds before taking the next breath in.
Repeat until you find a good rhythm with your breath.

Finding a breathing method that works best for you can be trial and error. Don't be afraid to give one or more of the above techniques a try. But remember, these techniques are not a cure-all. If you still find yourself experiencing anxiety, it's always a good idea to reach out to a mental health expert.

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How to reset your nervous system

Think of it like a storm cloud that lingers after the thunder has passed. Your body and nervous system are still carrying the “residue” of old wounds, so the pain feels current even when your soul no longer needs it for awakening. That’s why it’s making you sick: it’s the leftover energy, not a new lesson.)
Your nervous system is carrying the residue of all those wounds, like smoke after a fire. Even if your soul no longer needs the pain, your body is still holding the memory of it.

Each of us, has the innate ability to reset our own nervous system.

We carry trauma, pain, and anxiety in our nervous system Trauma, pain, and anxiety are deeply intertwined with the nervous system, influencing how we react to stress and how we form relationships. The autonomic nervous system (ANS) is our internal alarm system that continuously scans our surroundings to determine whether we are safe or in danger. When it detects a threat, the ANS triggers a stress response to protect us. Trauma can shift the ANS into survival mode, leading to a chronic state of imbalance and dysregulation. This dysregulation can manifest as persistent anxiety, irritability, and difficulties in forming secure attachments.

The cumulative impact of such dysregulation can lead to chronic physical symptoms, including high blood pressure and digestive issues. Understanding the trauma-brain connection is crucial for effective treatment approaches that target both the psychological impact and the physiological dysregulation.

Here’s how you can clean up and reset your nervous system so it can return to safety, balance, and health:

Deep Belly Breathing Complete the Stress Response (Shake it Out)

This is the first step to cleanse and heal the nervous system.

When trauma or betrayal happens, the body often “freezes.” The stress chemicals stay stuck in your system. Animals in the wild shake after a threat—it’s their way of releasing.

Stand up and gently shake your arms, legs, shoulders, hips.
Let your body move however it wants (you can put on music if that helps).
Even 2–3 minutes of shaking daily tells your body: “The danger is over.”

Breathwork Reset

Your breath is the remote control for your nervous system.

4–7–8 Breathing: Inhale through the nose for 4, hold 7, exhale slowly through the mouth for 8. Do this 3–4 rounds.
This signals safety to your brain, lowering stress hormones and calming headaches.
(Side note: your 9D breathwork sessions can supercharge this on a deeper level).

Breathwork Reset Vagus Nerve Stimulation (The body's 'Brake Pedal')

The vagus nerve is the main switch for calming your system. You can tone it daily:

Humming or chanting “OM” (vibration soothes the vagus nerve).
Splashing your face with cold water or holding a cool compress.
Gentle self-massage on the sides of your neck.

Breathwork Reset Grounding Practices: Release the Residue

Your body needs to feel held by the Earth after so much emotional chaos.

Walk barefoot on grass or soil for 5–10 minutes daily.
Hug a tree or sit with your back against it (nature literally balances your electrical system).
Imagine roots growing from your feet deep into the Earth, carrying away the toxic residue.

Nervous System Nourishment

Certain practices and nutrients physically rebuild a stressed system:

Daily rituals of safety: Warm baths, weighted blankets, soft calming music.
Foods: Omega-3s (walnuts, salmon, flax), magnesium (leafy greens, pumpkin seeds), and hydration.
Supplements (if you’re open): magnesium glycinate, L-theanine, or chamomile tea before bed for calm.

Emotional Release

Sometimes the “storm cloud” is emotions unexpressed.

Try somatic journaling: write exactly what your body feels (e.g., “tight chest, heavy head, buzzing in arms”). This helps move the energy from body → paper.
Crying, sighing, or even punching a pillow are ways your body clears trapped survival energy.

Rewire with Safety & Love

Your nervous system needs new evidence that love and safety exist.

Spend time daily with your canine friends as dogs naturally regulate human nervous systems. Let yourself absorb his calm presence. These aspects highlight the profound bond between dogs and their owners, emphasizing their role in both emotional and spiritual healing. Dogs are believed to absorb your energy and heal you in several ways:
1) Protective Presence: Dogs are natural protectors of your energy, offering a shield of love and loyalty, which helps ward off negative energy and create a peaceful environment.
2) Emotional Support: Their presence can uplift your mood and provide emotional support, helping you feel more grounded and present.
3) Spiritual Connection: Dogs are seen as spiritual beings that hold a profound connection with humans, believed to sense spirits and communicate with them, enhancing your spiritual well-being.
4) Energy Healing: Dogs can absorb energy like emotional sponges, helping to restore balance and promote healing.
5) Cultural Significance: Across cultures, dogs are revered as guardians and healers, symbolizing loyalty and protection, which can significantly impact your overall well-being.

Place your hand on your heart and say: “I am safe now. I am loved. My body can rest.”
Over time, this repetition teaches your body to let go of the old survival patterns.

Think of this like tending to a wounded garden. You don’t yank the weeds all at once—you water, nourish, and slowly bring it back to health. Every breath, every grounding practice, every shake is telling your nervous system: “It’s over. You survived. Now we heal.”