PRE-SURGERY CALM
Breathing Exercises Before Surgery
Nervous about an upcoming procedure? These hospital-approved breathing exercises calm pre-op anxiety in 2-5 minutes. Practice now, and use them in the waiting room on surgery day.
Last updated: January 27, 2026
Pre-surgery breathing timer
Box breathing calms anxiety without making you drowsy—perfect before a procedure.
Surgery day protocol
- At home: 5-10 minutes before leaving
- Waiting room: 5-10 minutes while you wait
- Pre-op area: Gentle breathing until they're ready
- Pattern: Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)
Why breathing exercises help before surgery
Pre-surgery anxiety is completely normal—studies show 60-80% of patients experience significant anxiety before procedures. Your nervous system perceives surgery as a threat, triggering the same fight-or-flight response that helped your ancestors survive dangerous situations.
Breathing exercises work because they directly counter this stress response. Slow, controlled breathing activates your parasympathetic nervous system (the “rest and digest” mode), which lowers heart rate, reduces blood pressure, and decreases stress hormones like cortisol and adrenaline.
Research shows that patients who practice breathing exercises before surgery have lower anxiety scores, require less sedation, and report better overall experiences. Many hospitals now incorporate breathing techniques into their pre-operative protocols.
Pre-surgery breathing protocol
2-3 days before surgery
Practice box breathing for 5 minutes twice daily. This builds familiarity so the technique feels natural on surgery day.
Surgery day morning
Do 5-10 minutes of box breathing at home before leaving. Take your time getting ready—rushing increases anxiety.
In the waiting room
Use the timer on your phone with headphones if you like, or simply count in your head. 5-10 minutes of quiet breathing helps pass the time and keeps you calm.
In pre-op
Tell your nurse you'd like to do breathing exercises—they'll appreciate that you're managing your anxiety. Continue gentle breathing until they're ready for you.
Box breathing steps for surgery day
- 1Get comfortable
Sit in a chair or lie down. Drop your shoulders and unclench your jaw.
- 2Inhale slowly for 4 counts
Breathe through your nose. Let your belly expand gently.
- 3Hold for 4 counts
Stay relaxed—don't tense up. If 4 counts feels long, try 3.
- 4Exhale slowly for 4 counts
Through your nose or mouth. Let tension leave with your breath.
- 5Hold empty for 4 counts
Pause before your next breath. Stay calm and relaxed.
- 6Repeat for 5-10 minutes
Continue until you feel noticeably calmer. There's no rush.
Frequently asked questions
What breathing exercises help before surgery?
Box breathing (4-4-4-4 pattern) is ideal before surgery because it calms anxiety without making you drowsy. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Do 5-10 minutes in the waiting room or pre-op area. Many hospitals now teach this technique to patients before procedures.
When should I start breathing exercises before surgery?
Start practicing 2-3 days before your surgery so the technique feels natural. On surgery day, do 5-10 minutes at home before leaving, then again in the waiting room. Continue until you're taken to pre-op.
Can I do breathing exercises in the pre-op room?
Yes! Tell your nurse you'd like to do some breathing exercises—they'll likely encourage it. You can practice while lying on the gurney or sitting in a chair. Keep it gentle and quiet.
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