Breathing Through the Storm: My Go-To Yoga Breathing Techniques for Anxiety and Stress
Myesha Hunt, PMHNP-S • November 17, 2025
If there’s one thing nursing has taught me, it’s that anxiety has a way of stealing people’s breath. I’ve sat with patients who whispered, “I can’t breathe” while their oxygen levels were perfectly fine. What they were really describing was the tight grip of panic. That stuck with me. Because even before I began my journey to become a Psychiatric Mental Health Nurse Practitioner (PMHNP), I understood how scary that feeling is. Anxiety makes the body feel unsafe, even when you are safe. And often, the breath is the first place it shows up.
Stress and anxiety fire up the body’s fight-or-flight system. Your heart races, your muscles tense, and your breathing gets shallow and fast. This is great if you’re running from danger, but terrible if you’re just trying to sleep, focus, or get through a workday. I’ve found that breathing techniques, especially from yoga (what’s called pranayama), help flip the switch back toward calm. Slow, intentional breathing activates the parasympathetic nervous system the part that tells the body it’s okay to rest and recover (Orun,2021.)
This isn’t just a feel-good idea. Research shows slow, paced breathing lowers cortisol, improves heart rate variability, and even eases symptoms of anxiety and depression. Stress in daily life could cause physical, emotional, behavioral, and psychological problems as well as chronic illness. Therefore, it is very important for individuals to learn how to live with stress, and to know how to manage the stress to minimize its negative effects (Orun,2021.) For me, the simplicity is what makes it so powerful you don’t need a therapist’s office, equipment, or even much time. You just need your lungs. Breathing practices’ effects on the autonomic nervous system and brain may underlie their stress-reducing benefits. Effective breathing interventions support greater parasympathetic tone, which can counterbalance the high sympathetic activity intrinsic to stress and anxiety. Respiratory entrainment of brain rhythms offers an additional avenue through which breathing may influence neural circuit dynamics, cognition, and mood. Breathing also uniquely engages in a reciprocal relationship with stress and anxiety, whereby stress and anxiety can both affect be affected by altered respiratory patterns (Bentley, 2023.)
There are dozens of ways to practice yoga breathing, but these are the ones I come back to both in my own life and in how I imagine introducing them to future clients.
Diaphragmatic Breathing (Belly Breathing)
How to do it:
- Place one hand on your chest, one on your belly.
- Inhale slowly through your nose, letting the belly rise more than the chest.
- Exhale gently and fully.
Why it helps :
- Trains the body to breathe deeply instead of shallowly.
- Improves oxygen exchange and lowers anxiety.
When to use it :
Before bed when the mind is racing. Diaphragmatic breathing brings a sense of security.
4-7-8 Breathing
How to do it:
- Inhale for 4 counts.
- Hold the breath for 7 counts.
- Exhale slowly for 8 counts.
Why it helps :
- The long exhale slows heart rate and reduces nervous system arousal.
- Helpful for panic or trouble falling asleep
When to use it :
Throughout the day when facing difficult challenges.
4-7-8 Breathing
How to do it:
- Inhale for 4 counts.
- Hold for 4 counts.
- Exhale for 4 counts.
- Hold for 4 counts.
Why it helps :
- Adds structure and focus.
- Can be done anywhere also an efficient technique during a panic attack.
When to use it :
when you’re feeling overwhelmed, stressed or anxious
I think about how overwhelming life feels for many people who walk into a clinic. They may not have access to regular therapy, or they might be hesitant about medication. But almost everyone can try a breathing practice. Of course, breathwork is not a cure-all. It doesn’t replace therapy or medication when those are needed. But it’s a free accessible practice that puts some control back into the client’s hands. One of my ICU patients once told me, after I guided her through slow breathing, “I finally feel like I can breathe again.” That moment reminded me: sometimes healing isn’t about big interventions. Sometimes it’s about helping someone rediscover something they already carry within them. That’s why I’m passionate about bringing breathwork into mental health care. It’s science-backed, yes but it’s also deeply human. We all breathe, but not all breaths are created equal. Anxiety makes us breathe shallow and fast. Yoga teaches us how to breathe deep and slow. That difference can shift the body from chaos to calm. For me, these practices aren’t just “techniques.” They’re anchors. They’ve helped me through stressful days as a nurse and long nights as a student. And I believe they can help my future clients feel a little more grounded when the storm of anxiety rolls in. If you’ve never tried breathwork before, start with just one minute of slow belly breathing today. It might feel simple, but simple doesn’t mean small. Sometimes, it’s the small things that make the biggest difference. The advantage of all these breathing tools is that they can be used on demand. You can practice them anytime and anywhere. They help to moderate the fight, flight, or freeze response and feelings of anxiety. You can use them prior to a stressful event such as giving a presentation or having dental work. Use them to center yourself when you may need to switch your focus such as transitioning from a difficult meeting to patient care (Myerholtz,2023.)
Chief Preceptor of Clinical Practicum Program – Dr. Okah Anyokwu
Director of Clinical Practicum Program – Xavier Hicks
August is National Wellness Month , a time dedicated to prioritizing self-care, creating healthier routines, managing stress, and focusing on habits that support our overall well-being. At Avant Interventional Psychiatry , we believe wellness includes more than physical health. Your mental and emotional health play an important role in how you feel, function, connect with others, and navigate everyday life. Mental Health Is Part of Whole-Person Wellness When people think about wellness, they often think about eating healthier, exercising, getting enough sleep, or scheduling routine medical appointments. Those things are important, but taking care of your mental health deserves a place on that list too. Stress, anxiety, depression, burnout, difficulty concentrating, and changes in sleep or mood can all affect your overall quality of life. National Wellness Month is a great opportunity to check in with yourself and consider whether your current routine is supporting both your physical and mental well-being. Simple wellness habits can include: Creating a consistent sleep routine Making time for movement and physical activity Taking intentional breaks from work and technology Staying connected with supportive friends and family Setting healthy boundaries Making time for activities you enjoy Seeking professional mental health support when needed Wellness does not have to mean completely changing your lifestyle overnight. Small, consistent changes can make a meaningful difference over time. When Self-Care May Not Be Enough Self-care is an important part of wellness, but it is not a replacement for professional mental health treatment when additional support is needed. At Avant Interventional Psychiatry , Dr. Justin Anyokwu and the Avant team work with patients to develop individualized treatment plans based on their needs. Avant provides comprehensive psychiatric and mental health services, including psychiatric evaluations, medication management, therapy, TMS therapy, Spravato treatment, and telepsychiatry. The goal is to help patients find an appropriate path forward while recognizing that mental health treatment is not one-size-fits-all. Making Mental Wellness a Priority This August National Wellness Month can serve as a reminder to ask yourself a few simple questions: How have I been feeling lately? Am I getting enough rest? Is stress beginning to interfere with my daily life? Have I been putting off getting help? Sometimes the most important wellness decision you can make is recognizing when you could benefit from additional support. As part of our ongoing Avant Interventional Psychiatry news and mental health education , our team will continue sharing information designed to help individuals and families better understand their mental health and the treatment options available to them. Start Your Wellness Journey With Avant Interventional Psychiatry This August, make your mental health part of your overall wellness routine. Avant Interventional Psychiatry is currently accepting new patients and provides psychiatric and mental health services across multiple locations in Georgia, along with telepsychiatry options for eligible patients. If you have been considering speaking with a mental health professional, National Wellness Month may be the perfect time to get started. Avant Interventional Psychiatry 📞 770-694-6349 🌐 avantpsychiatry.com This article is intended for general educational purposes and is not a substitute for individualized medical advice, diagnosis, or treatment.
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By Tasheena Thomas, BSN, RN, PMHNP-S Published by Avant Interventional Psychiatry Medical Director: Dr. Justin Anyokwu, MD
By Sydney Gillice, PA-S2 | Reviewed for Avant Interventional Psychiatry
When COVID-19 changed daily life, many healthcare visits moved online almost overnight. At first, virtual visits felt like a temporary solution. People needed care, but in-person appointments were not always safe or available. Mental health care was one of the areas that quickly adapted. Patients began meeting with psychiatrists, psychiatric providers, therapists, and counselors through video or phone appointments. Now that the strictest parts of the pandemic are behind us, an important question remains: should telepsychiatry continue? The answer is yes. Telepsychiatry, or virtual psychiatric care, should remain a normal option for patients. It should not replace every in-person visit, but it has made mental health care more accessible, flexible, and less intimidating for many people. For children, teenagers, adults, and older adults, virtual visits can be an important bridge to getting help. One of the biggest reasons telepsychiatry should continue is access. Even before COVID, many people struggled to find mental health care. Some communities have very few psychiatrists, therapists, or counselors. Patients in rural areas may have to drive a long distance to see a provider. Even in larger cities, waitlists can be long. When someone is dealing with anxiety, depression, ADHD, trauma, bipolar disorder, grief, substance use, or sleep problems, waiting months for care can make symptoms worse. Virtual visits help reduce some of these barriers. A patient who does not have reliable transportation may still be able to attend an appointment. A parent who cannot easily take time off work or find childcare may be able to meet with a provider from home. A college student away from home may be able to continue care without starting over with a new provider. An older adult who has trouble driving may be able to receive support without leaving the house. Telepsychiatry can also make care feel less intimidating. Mental health stigma keeps many people from reaching out for help. Some patients worry about being seen walking into a mental health clinic or sitting in a waiting room. Others feel embarrassed to admit they are struggling. Being able to attend an appointment from a private, familiar space can make that first step easier. Virtual mental health care can support patients across the full lifespan. For children, it can allow providers to involve parents or guardians more easily and sometimes see behavior in the home environment. For teenagers, virtual visits may feel more comfortable because they are used to technology and may open up more from a familiar space. For adults, telepsychiatry can make it easier to balance care with work, family, and daily responsibilities. For older adults, it can reduce transportation stress and allow family members or caregivers to be involved when appropriate. Telepsychiatry can also improve consistency. Mental health treatment often works best when patients attend regular appointments. Missed visits can lead to delayed medication adjustments, worsening symptoms, or gaps in therapy. In-person visits can be interrupted by traffic, illness, bad weather, childcare issues, school schedules, or work conflicts. Virtual visits do not solve every problem, but they make it easier for many patients to stay connected to care. It is also important to remember that mental health care is still real care, even when it happens through a screen. A provider can still ask about mood, anxiety, sleep, appetite, attention, medication side effects, safety, relationships, work, school, and daily functioning. Patients can still share what they are experiencing. Providers can still adjust medications, recommend therapy, teach coping strategies, and help create a treatment plan. That does not mean telepsychiatry is perfect. Some situations still require in-person care. A patient in crisis, someone who cannot stay safe, or someone needing a higher level of support may need emergency or face-to-face treatment. Some patients do not have a private space, reliable internet, or the technology needed for virtual visits. Others simply feel more comfortable in person. These limitations matter, but they do not mean virtual care should disappear. The best option moving forward is a flexible model. Patients should have access to both in-person and virtual care when appropriate. Some appointments may need to happen in an office, while routine follow-ups, therapy sessions, and medication checks may work well virtually. This kind of flexibility respects the reality of people's lives. Mental health care should be high-quality, safe, and accessible. For many people, telepsychiatry makes that possible. It should remain part of mental health care because patients deserve options, and sometimes the easiest way to begin healing is from the place where they already feel safe: home. Mental Health News from Avant Interventional Psychiatry As part of our commitment to providing valuable mental health news and educational resources, Avant Interventional Psychiatry encourages conversations about innovative ways to improve access to care. Telepsychiatry has transformed the mental health landscape by allowing patients to connect with qualified providers from the comfort and privacy of their homes, helping reduce barriers to treatment and improving continuity of care. Under the leadership of Dr. Okah "Justin" Anyokwu , Board-Certified Psychiatrist and Medical Director of Avant Interventional Psychiatry, our team remains dedicated to expanding access to high-quality psychiatric care across Georgia. Through services including psychiatric evaluations, medication management, therapy, TMS therapy, Spravato treatment, and telepsychiatry, Avant Interventional Psychiatry continues to help patients receive the support they need when and where they need it. Whether through in-person visits or virtual appointments, our mission is to provide compassionate, evidence-based mental health care that empowers individuals to achieve lasting wellness. Chief Preceptor of Clinical Practicum Program – Dr. Okah Anyokwu Director of Clinical Practicum Program – Xavier Hicks
Keeping up with the latest mental health news can sometimes feel overwhelming. Every day, new studies, treatment advances, and wellness recommendations make headlines. While mental health news often focuses on breakthrough treatments and research, some of the most effective strategies for supporting your mental well-being are surprisingly simple. At Avant Interventional Psychiatry , Dr. Justin Anyokwu and our team regularly follow mental health news and emerging research to help patients make informed decisions about their care. One message continues to appear throughout the latest mental health news: small daily habits can have a significant impact on emotional wellness. ... What Recent Mental Health News Tells Us About Stress Management Recent mental health news continues to highlight the connection between chronic stress and overall health. Studies have linked unmanaged stress to anxiety, depression, sleep disturbances, difficulty concentrating, and physical health concerns. The good news is that mental health experts consistently recommend practical, everyday strategies that can help reduce stress and improve resilience. ... Why Mental Health News Continues to Emphasize Daily Self-Care Whether you're reading national mental health news or speaking with a psychiatric provider, one theme remains consistent: self-care matters. Simple activities such as deep breathing, exercise, journaling, and gratitude practices can help support emotional well-being and improve your ability to cope with life's challenges. ... Avant Interventional Psychiatry: Bringing the Latest Mental Health News and Treatments to Georgia At Avant Interventional Psychiatry , Dr. Justin Anyokwu and our clinical team stay current on the latest mental health news, research findings, and treatment innovations to ensure our patients receive evidence-based care. We provide comprehensive psychiatric services for: Depression Anxiety Disorders ADHD PTSD and Trauma Bipolar Disorder Substance Use Disorders Other Mental Health Conditions In addition to traditional psychiatric treatment, we offer advanced options such as Transcranial Magnetic Stimulation (TMS) and Spravato® , allowing patients access to some of the most innovative treatments discussed in today's mental health news. ... Stay Informed with Mental Health News and Prioritize Your Well-Being While following mental health news can help you stay informed about new treatments and wellness strategies, lasting change often begins with small daily actions. Taking a few minutes each day to care for your mental health can have a meaningful impact over time. And when you need additional support, professional help is available. If you're looking for compassionate, evidence-based psychiatric care in Georgia, Dr. Justin Anyokwu and the team at Avant Interventional Psychiatry are here to help.
What Does a Psychiatrist Do? Understanding the Role of Psychiatric Care Many people have heard the term "psychiatrist," but they may not fully understand how psychiatric care can help improve mental health and overall well-being. Whether someone is struggling with depression, anxiety, bipolar disorder, PTSD, ADHD, or another mental health condition, a psychiatrist can play a critical role in diagnosis, treatment, and long-term support. A psychiatrist is a medical doctor who specializes in mental health. Unlike other mental health professionals, psychiatrists are trained to evaluate both the psychological and medical factors that may be contributing to a person's symptoms. This allows them to develop comprehensive treatment plans that address the whole person rather than just individual symptoms. At Avant Interventional Psychiatry, patients receive personalized psychiatric care designed to meet their unique needs. Under the leadership of Dr. Justin Anyokwu, Medical Director of Avant Interventional Psychiatry, the practice focuses on delivering compassionate, evidence-based treatment for a wide range of mental health conditions. One of the most valuable aspects of psychiatric care is the ability to receive a thorough evaluation. During an initial appointment, a psychiatrist reviews symptoms, medical history, family history, lifestyle factors, and current challenges. This process helps ensure an accurate diagnosis and creates the foundation for an effective treatment plan. Psychiatric treatment may include medication management, coordination with therapists, lifestyle recommendations, and ongoing monitoring to ensure patients are making progress toward their goals. Because mental health needs can change over time, treatment plans are often adjusted to provide the best possible outcomes. Dr. Justin Anyokwu believes that mental health treatment should be individualized, collaborative, and focused on helping patients achieve meaningful improvements in their daily lives. His commitment to patient-centered care has helped many individuals gain a better understanding of their mental health and take positive steps toward recovery. There are many reasons someone may benefit from seeing a psychiatrist. Persistent sadness, excessive worry, panic attacks, difficulty concentrating, mood instability, sleep disturbances, and overwhelming stress are all signs that professional support may be beneficial. Seeking help is not a sign of weakness—it is an investment in your health and future. At Avant Interventional Psychiatry, the goal is to help patients feel heard, supported, and empowered throughout their mental health journey. Through comprehensive psychiatric evaluations, personalized treatment plans, and compassionate care, Dr. Justin Anyokwu and the Avant team continue to make a positive impact on the lives of patients across Georgia. Mental health is just as important as physical health. Understanding what a psychiatrist does and when to seek psychiatric care can be the first step toward achieving greater emotional wellness, stability, and quality of life.
The Importance of Personalized Psychiatric Care in Today's World Mental health is an essential part of overall wellness, yet many people struggle silently with depression, anxiety, bipolar disorder, PTSD, and other psychiatric conditions. The good news is that effective treatment is available, and seeking professional help can be the first step toward lasting improvement. One of the most important aspects of successful mental health treatment is personalized psychiatric care. Every individual experiences mental health challenges differently, which is why a one-size-fits-all approach rarely produces the best outcomes. A comprehensive psychiatric evaluation helps identify each patient's unique symptoms, medical history, lifestyle factors, and treatment goals. At Avant Interventional Psychiatry, patients receive individualized care designed to address their specific needs. Under the leadership of Dr. Justin Anyokwu, Medical Director of Avant Interventional Psychiatry, the practice is committed to providing evidence-based psychiatric treatment in a supportive and compassionate environment. Dr. Justin Anyokwu has dedicated his career to helping patients navigate complex mental health conditions. His extensive experience in psychiatry allows him to develop treatment plans tailored to each patient's circumstances, helping individuals achieve meaningful improvements in their mental health and quality of life. Modern psychiatric care may include a combination of medication management, therapy referrals, lifestyle recommendations, and advanced treatment options when appropriate. By taking a comprehensive approach, psychiatric providers can help patients address both the symptoms and underlying factors contributing to mental health concerns. Many people delay seeking psychiatric care because they believe their symptoms are not severe enough or that they should be able to manage on their own. However, early intervention often leads to better outcomes. Common signs that it may be time to consult a psychiatric provider include persistent sadness, excessive worry, mood swings, difficulty concentrating, changes in sleep patterns, loss of interest in activities, or feelings of hopelessness. Mental health treatment is not simply about managing symptoms—it is about helping individuals regain confidence, strengthen relationships, improve daily functioning, and enhance overall well-being. At Avant Interventional Psychiatry, Dr. Justin Anyokwu and the clinical team remain committed to expanding access to high-quality mental health care throughout Georgia. By combining clinical expertise, compassion, and innovative treatment approaches, they continue helping patients move toward healthier and more fulfilling lives. If you or someone you love is struggling with a mental health condition, seeking professional psychiatric care may be one of the most important decisions you make for your long-term health and wellness.
