If you have ever found yourself feeling breathless due to anxiety, it might help to know that there are breathing techniques you can try which are proven to alleviate this uncomfortable and disconcerting side effect of feeling anxious.
We have probably all heard someone say, ‘just breathe’ when they see another person becoming anxious and their breathing jagged, but just breathing isn’t enough…hopefully they haven’t stopped! It is learning how you breath in those moments that can make so much difference to managing your anxiety and actually retraining your body to alleviate this unhelpful bodily response.
Lengthening your exhale breathe
It is not taking a long breathe in that calms your nervous system. In fact, when you take a deep breath in you are actually exciting your nervous system, (the sympathetic nervous system) and igniting the fight-or-flight response. It is actually the exhaling (out) breathe that is responsible for calming the nervous system (the parasympathetic nervous system). It is the out breathe that influences your body’s ability to relax and calm down. Taking too many deep breaths too quickly can actually cause hyperventilation which decreases the amount of oxygen-rich blood flowing to your brain. When we feel anxious or under stress, it’s easier to breathe too much and end up hyperventilating, even if we are trying to do the opposite.
1. Before you take a big, deep breath, try a thorough exhale instead. Push all the air out of your lungs, then simply let your lungs do their work inhaling air.
2. Next, try spending a little bit longer exhaling than you do inhaling. For example, try inhaling for four seconds, then exhale for six.
3. Try doing this for two to five minutes. This technique can be done in any position that’s comfortable for you, including standing, sitting, or lying down.
Breath focus
When deep breathing is focused and slow, it can help reduce anxiety. You can do this technique by sitting or lying down in a quiet, comfortable location. Then:
1. Notice how it feels when you inhale and exhale normally. Mentally scan your body. You might feel tension in your body that you never noticed.
2. Take a slow, deep breath through your nose.
3. Notice your belly and upper body expanding.
4. Exhale in whatever way is most comfortable for you, sighing if you wish.
5. Do this for several minutes, paying attention to the rise and fall of your belly.
6. Choose a word to focus on and repeat during your exhale. Words like “safe” and “calm” can be effective.
7. Imagine your inhale washing over you like a gentle wave.
8. Imagine your exhale carrying negative and upsetting thoughts and energy away from you.
9. When you get distracted, gently bring your attention back to your breath and your words. Practice this technique for up to 20 minutes daily when you can.
Link to a mindful breathing exercise - https://www.youtube.com/watch?v=nmFUDkj1Aq0&feature=share
Link to Breathing techniques to reduce stress - https://www.youtube.com/watch?v=CQjGqtH-2YI&feature=share
