When you are feeling fearful or anxious, your body’s natural “fight or flight” response is triggered, leading to physical symptoms such as increased heart rate, rapid breathing, and muscle tension (via StatPearls). Deep breathing exercises counteract these responses by activating the body’s parasympathetic nervous system, often referred to as the “rest and digest” system, which promotes a state of calmness and relaxation.
Practicing deep breathing involves slow, deliberate inhalations through the nose, allowing the lungs to fully expand, followed by slow, controlled exhalations. This process brings more fresh oxygen to the brain and turns on the parasympathetic nervous system, which helps reduce stress and anxiety levels. Another benefit is that focusing on the rhythm of your breath distracts you, turning your attention away from anxious thoughts or fears and reducing the negative thinking that can stoke your needle fear.
You can do this breathing practice any time you feel your fear rising up. It can be especially helpful to spend some time deep breathing the night before your appointment, the morning of, while you’re in the waiting room, and during your shot or blood draw. You can try different variations, such as box breathing. This involves inhaling slowly for four counts, holding your breath for four counts, exhaling for four counts, and then holding your breath again for four counts. Continue to repeat this cycle.