hard to believe that something as simple as breathing could help.

I used to feel that way too. When health anxiety had its grip on me, my chest felt tight, my heart raced, and it felt like I just couldn’t get enough air. So the idea of “just breathe” honestly felt like a joke.

But when I actually learned how to breathe in a way that calms the nervous system, not just fills the lungs, everything changed. I still use these tricks when I feel a wave of anxiety coming on.

What it is

These aren’t fancy techniques. They’re simple ways to reconnect with your body and help it feel safe again.

Health anxiety puts your body into a kind of false alarm. Breathing this way tells your brain: “We’re okay. You can stand down.”

Here are five that really worked for me:

1. 4-7-8 breathing — Inhale for 4, hold for 7, exhale for 8. Slows everything down.
2. Box breathing — Inhale 4, hold 4, exhale 4, hold 4. Keeps your mind focused.
3. Double exhale — Breathe in for 4, out for 8. The long exhale signals calm.
4. Hands-on-heart breathing — Place one hand on your heart, one on your belly. Breathe deeply and slowly while gently noticing the rise and fall.
5. Hum it out — Inhale through your nose, hum as you exhale. The vibration soothes your nervous system.

You don’t have to do all five. Even one of these can shift things.

When to do it

The moment you feel that familiar tension creeping in—tight chest, racing thoughts, or that urge to Google a symptom—pause and breathe.

I do this even before things get intense. If I’m walking into a situation that might spike my anxiety, I breathe this way ahead of time. Think of it as emotional training.

These breathing tricks are most powerful when they become habits, not just emergency tools.

Why to do it

Because when your body feels safer, your mind can finally slow down.

Health anxiety isn’t just about your thoughts. It’s a full-body experience. And breathing is one of the fastest ways to send a different message to your nervous system.

This isn’t about pretending everything is fine. It’s about giving your body and brain a new path to follow. One that leads out of fear.

Here’s how

If you want more than just short-term relief — if you want to understand your patterns, learn how to break the anxiety loop, and build real confidence in your body again — that’s what the [course] is for.

In the course, I walk you through how I used breathing alongside mindset work, body awareness, and reflection to calm my health anxiety for good.

You don’t have to live in fear. You can train your body and mind to feel safe again.