Learning proper breathing techniques is an easy and effective way of fighting back against anxiety.
There are different ways to redirect your anxiety and manage it, but breathing may be the most reliable because it’s something we all do every day that costs us nothing in return. For instance, I was about to do a presentation for work in front of over forty people and I was petrified. Ten minutes before I was supposed to present I was pacing around like a lunatic, my palms were sweaty, and my heart was racing like it was at the Kentucky Derby.
“I will screw this up somehow. I just know it” “How will I ever make it through?” “They will think I’m a complete idiot.”
Those were the types of uplifting and positive thoughts that were running through my head.
I was doomed, right?
Then I told myself, “Just breathe.”
I began focusing on my breaths. In for four, hold for four, out for four, hold for four. I did this over and over until I began to feel different. My energy level spiked and I began feeling calmer. The breathing had helped to change my mental and emotional state of being from worrisome and panicked to level-headed and confident.
I still had my moments in the meeting that didn’t go as planned, mostly because I didn’t fully prepare, but I continued with my breathing and made it through without any major setbacks or embarrassments.
My breathing helped me calm my anxiety just enough to maintain focus throughout the presentation.
THE SCIENCE BEHIND PROPER BREATHING AND THE NERVOUS SYSTEM
A number of studies show that breathing techniques are an effective way to manage anxiety.
These breathing techniques impact both psychological factors by diverting attention away from thoughts, and physiological factors by stimulating the parasympathetic nervous system (PNS).
Breathing is a vital part of every relaxation, calming or meditation technique, and it may be the most important denominators in all the approaches to calming the body and mind. Research into basic physiology and into the effects of applying breath-control methods lends credence to the value of monitoring and regulating our inhalations and exhalations.
Controlled breathing can help to induce relaxation in the body, and this is important as it relates to emotions.
We all know that emotions can affect our body’s state of being. Whenever we become emotionally fueled with the likes of anger or fear, the sympathetic nervous system kicks in and causes us to breathe faster and shallower.
What is fascinating is that the opposite is also true; the body’s state of being can affect emotions. What does this mean? If you can regulate your body’s state of being by incorporating deep breathing techniques into your daily life, this will have a positive effect on your emotions. Conversely, breathing problems such as acute breathing or sporadic breathing can cause panic attacks and other negative states of being, which then negatively affect emotions.
Breathing is essential to calming ourselves down and reducing anxiety.
Always remember this famous quote from Dr. Edmund Jacobson:
“An anxious mind cannot exist in a relaxed body.”
3 EFFECTIVE BREATHING STYLES FOR REDUCING ANXIETY
Abdominal Breathing
Abdominal breathing is also known as “Natural breathing” because it’s the way that newborn babies breathe. I call it belly breathing because you are moving your stomach rather than your chest, much like an infant. Humans naturally breathe through their bellies, but it’s when the fight or flight response kicks in that we begin to breathe through our chests, instead. This type of shallow, rapid breathing is sufficient during physical activity, but it limits the intake of oxygen and exhale of carbon dioxide that is necessary for our long-term health. Below are tips to abdominal breathing.
- While keeping your shoulders relaxed, slowly breathe through your nose, taking in a normal amount of air. Place your hand on your belly and notice that it rises while your chest remains still.
- Silently count to three while closing your mouth.
- Softly exhale through your mouth while keeping your jaw relaxed.
- Take another break for a few more seconds.
- Repeat these steps for a few minutes until you notice that your body is more calm and relaxed.
Meditation Breathing
Meditation breathing is easy to remember, and simple to apply. The primary focus of meditation breathing is to slow down your exhales. Once you become aware of your exhales and begin breathing out slowly, the inhales will automatically synch up as well. Simply follow the steps below.
- Breathe in and then exhale slowly.
- Keep focusing on your slow, steady, and gentle out-breath, like you’re blowing up a balloon.
- Remember that your in-breath will automatically lengthen as your out-breathe becomes longer
- Once you are in a rhythm, scan your body for areas where you’re still holding tension.
The 4-7-8 Technique
The 4-7-8 Technique, also referred to as “relaxing breath,” is a technique geared towards helping people reduce anxiety or get better sleep. This technique is more limited in the scientific research department, but there is plenty of anecdotal evidence to suggest that it works. I have personally tried this technique and found it helpful in calming my anxiety and stress levels. This technique required longer, rhythmic breathes supporting relaxing.
- Begin by emptying the lungs of air
- Breathe in through the nose for 4 seconds
- Hold in breath for 7 seconds
- Forcefully exhale through the mouth for 8 seconds, making a “whoosh” sound as you do it.
- Repeat this cycle up to 4 times.
IN REVIEW
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Breathing techniques are vital to calming the nervous system and promoting well-being
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Paying attention to your breathing can help take the focus off of your worries, stress, and anxiety
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Applying the proper breathing techniques can help you relax and calm yourself which will naturally help reduce and lessen your anxiety
If you have any questions or would like a free anxiety coaching consultation – contact me at brad@upplifter.com!
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health-related decisions. For your health-related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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