No-fuss anxiety tips #2
Breathe anxiety away
Sit back, relax.
Let yourself connect with your breath.
Welcome to the second blog in in this no-fuss series on anxiety, made up of 20-short articles with simple tips and techniques for managing anxiety, drawing on therapeutic thinking from a range of psychological and psychotherapy theories.
What these tips won’t do is explore the origins and purpose of anxiety for you – this type of deeper exploration is what therapy offers. That said, having strategies for managing anxiety is a great place to start. Each article is designed to be quick read, no-fuss. So, let’s get into technique number two: breathe anxiety away.
Breathing is your basic support system. You’d be in a poor place without it! In times of stress and difficulty, simply focusing on breathing can restore a sense of inner capability and calm.
When you experience anxiety, your brain’s limbic system prepares your body for the actions needed to keep you alive – including fight, flight and freeze. This is a direct response to the fear or threat you’re facing. Your heart rate increases, muscles tense, and digestion slows. Most aspects of your nervous system cannot be consciously controlled. Breathing is unique in that, through conscious breathing, you can regulate your nervous system and win back some degree of feeling in control.
There are many different breathing exercises you can practice. Here’s two possible options which may support you today when you notice the sensations of anxiety:
Slow down:
When you’re relaxed, your breathing slows down. By slowing down your breathing, you can affect other bodily systems so that heart rate decreases.
Find a comfortable sitting position and place your feet flat on the ground.
Let your breath flow as deep down into your belly as is comfortable, without forcing it.
Try breathing in through your nose and out through your mouth.
Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.
Keep doing this for a couple of minutes.
Square Breathing:
This technique requires us to concentrate on our breathing and can bring a greater sense of balance and harmony.
Begin by slowly exhaling all your air out.
Then, gently inhale through your nose to a slow count of 4.
Hold at the top of the breath for a count of 4.
Then gently exhale through your mouth for a count of 4.
At the bottom of the breath, pause and hold for the count of 4.
Look out for more blogs within this anxiety-themed series. And, if you’d like to talk through how counselling can help you towards a deeper exploration of your anxiety, do get in touch. We can work together through online counselling or through face-to-face counselling at my therapy room in Preston.