Anxiety After Breathing Exercises? You're Not Alone

Get a free gift from Dr. Rutstein, visit drjeffreyrutstein.com/links  Want to leave a question? Call 866-357-5156 In this episode of Wired for Well-Being, we explore why breathing exercises can increase anxiety instead of calming us down—especially for people with trauma histories. If you've ever tried breathwork for relief only to feel more activated, more panicked, or more distressed, this episode explains the nervous system science behind why this happens and offers practical alternatives that don't involve the breath. Through exploring why breathwork backfires for trauma survivors—including how breath restriction during traumatic events can create lasting activation, why living outside your body becomes a safety strategy, and how coming into the body through breathing can trigger the very feelings you've been avoiding—Jeffrey reveals what to do when the most commonly recommended regulation tool makes things worse. This isn't about forcing yourself to breathe differently or pushing through panic. It's about understanding why your nervous system responds this way, discovering alternative grounding practices like humming, chanting, walking, or hand-on-heart techniques, and learning how to work with breathwork in micro-doses when you're ready. As Jeffrey explains, if focusing on your breath stirs up sympathetic nervous system activation instead of reducing it, you're not broken and you're not doing it wrong. Your body is being protective. The key is finding other doorways into regulation that feel safer for your nervous system, then slowly introducing breathwork over time as your capacity builds. Have a question for Jeffrey? Leave a voicemail at 866-357-5156. If you can't reach that number, record a voice memo or email [email protected]. Learn more about the Healing Trauma Program: drjeffreyrutstein.com/links The content in this podcast is for informational purposes only and is not intended as professional mental health advice. Always consult a qualified healthcare provider for medical or mental health concerns.