Breathing Your Way to a Calmer Mind and Body

Anxiety can feel like a heavy weight on your chest, making every breath seem like a struggle.

When you're caught in the throes of an anxiety attack, it can be hard to see a way out. While

seeking professional help is crucial, incorporating simple breathing techniques can also make a

significant difference. Here’s how you can use your breath to bring calm to your mind and body:

1. Understand Your Anxiety

Anxiety is essentially an overactive “fight or flight” response that many of us experience. It’s a

natural reaction to stress, but when it becomes overwhelming, it can feel all-consuming.

Remember, even though your heart might be racing and your breath might be shallow, you’re

not in real danger. Acknowledging this can help you manage your anxiety more effectively.

2. Pause and Ground Yourself

When anxiety hits, the urge to escape or avoid the situation can be strong. Instead of running

from it, try to pause and stay present. Focus on a stable object in your environment, like a lamp

or a clock. This simple act can help ground you and break the cycle of escalating anxiety.

3. Practice Deep Breathing

When you’re anxious, your breathing can become rapid and shallow. This can lead to a cascade

of physical symptoms, like a racing heart or tingling extremities. To counteract this, close your

mouth, breathe in slowly through your nose, filling your lungs with air. Then, exhale gently

through your mouth. Focus on making your breath slow and controlled.

4. Try Breath Holding

If deep breathing alone isn’t cutting it, try holding your breath for a few seconds. This technique

can help stabilize your breathing by reducing the amount of oxygen rushing to your brain,

allowing your body to regain its equilibrium. After holding your breath, return to deep breathing

to help calm yourself.

5. Make Practice a Habit

Breathing exercises, like any skill, require practice. Set aside about 10 minutes each day to

practice deep breathing. Find a comfortable position, sit or stand with your back straight, and

breathe deeply into your lungs. By regularly practicing this, you’ll be better prepared to use

these techniques during moments of anxiety.

6. Focus on Diaphragmatic Breathing

Incorporate monitored breathing into your routine. Many of us default to shallow breathing,

especially when anxious, which deprives us of essential oxygen. When practicing normal

breathing, pay attention to how you breathe. Aim for diaphragmatic breathing, where your belly

rises and falls as you breathe, similar to how a baby breathes.

Breathing properly during stressful times can significantly reduce anxiety. However, the key is to

practice these techniques regularly, so they become second nature when you need them most.

If you have a partner or friend who supports you, involve them in your practice. They can help

remind you to pause, stay calm, and focus on your breathing.

By integrating these breathing exercises into your daily routine, you can empower yourself to

manage anxiety more effectively and find a sense of calm, even in the midst of chaos.