MS Dhoni explains how body responds to fear on podcast debut; here’s what really happens when you feel scared

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Everyone has a unique approach to feeling and dealing with fear. But the best way to calm down and gather oneself is through deeper, longer breaths. That’s not just us; even Mahendra Singh Dhoni, former Indian men’s team captain and IPL’s Chennai Super Kings player, believes in it. Recently, Dhoni gave a logical explanation of what happens when one is scared while offering a solution to feel calmer on his podcast debut. 

“Generally, when you are scared, your breathing goes shallow. It is a simple technique. Even if you feel some kind of pressure, breathing goes shallow; the heart rate goes up. Your body feels that it needs more oxygen. So, you breathe faster, but they are very shallow breaths,” Dhoni said.

“So, I always say breathing technique is important. Long breaths. Take your time to exhale. Basically, it brings the heart rate down. However you like…you can even distract yourself. It is said that the breathing technique is the simplest way. I don’t practice, but I do it in the sense when I feel the pressure (laughs),” Dhoni said in conversation with Raj Shamani.

Let’s ask an expert how the body responds to fear.

Dr Chandni Tugnait, psychotherapist and director of Gateway of Healing, concurred that it’s exactly what happens when we feel anxious, nervous, or afraid, even if nothing major is happening on the outside.

“When the body senses fear or stress, it switches to survival mode. This means your nervous system is getting ready to either protect you or help you escape. Your heart beats faster so that more blood reaches your muscles. Your breath becomes quick and shallow because the body wants more oxygen fast. Your muscles become tense, and your focus narrows. All of this happens within seconds, and while it’s meant to keep you safe, it also makes you feel overwhelmed and uneasy,” explained Dr Tugnait.

One of the simplest ways to calm this reaction is through deep breathing. It may sound too easy to be true, but deep breathing signals the body that there is no real threat and it is safe to relax, said Dr Tugnait.

Here are a few points on how deep breathing helps

Slows your heart rate: When you breathe deeply, your body feels calmer. It brings down the racing of the heart and slows your thoughts.

Shifts your body from stress to rest mode: Deep breaths activate the part of the nervous system that helps you relax and recover.

Brings back clarity: Once your breath slows down, your mind becomes clearer and more focused. You can think better and make wiser choices.

How to do it?

First, try inhaling slowly through your nose for a count of four, holding your breath for another count of four, and then exhaling gently for four counts. “Doing this for just two to three minutes can create a noticeable shift in how your body and mind feel. It may not solve everything instantly, but helps create space between you and your fear,” said Dr Tugnait.

Fear is natural, but you don’t have to stay stuck in it. “Deep breathing doesn’t push fear away; it gently creates space so you can find your strength and calm again, just like Dhoni described with such clarity,” said Dr Tugnait.