Breathe Away Anxiety

If you suffer with stress and anxiety, chances are you have tried or been recommended breathing exercises.  There are loads out there to try, it’s a case of finding what works for you.  BUT if you like to see the benefits quickly, this one is great.  It gives the satisfaction of instant results as well as making you feel calmer. 

How to do it:

Relaxation

  1. Breathe normally for 1 minute and count each breath (1 breath is a full inhale and exhale)
  2. Write down how many breathes you did.
  3. Inhale and count steadily to 3. (breathing should be gentle, imagine a lit candle in front of you and try not to blow out the flame.
  4. Exhale for a count of 3, then out loud say the word “RELAX”.
  5. Repeat steps 3 & 4 for 1 minute (more if possible)
  6. Repeat step one and notice the difference.

Anxious people are trapped in a constant state of fight or flight, a consequence of this is faster, shallower breathing.  The average breathing rate is 10-12 breathes per minute.   By slowing the breathing rate and focusing on counting, the body begins to relax and the mind diverts its attention away from possible threats and worries.    This state of hyperarousal is the body’s natural response when faced with something that we see a threat, or when we feel out of control and under stress.

Try doing this 3-4 times and day and see if it influences your breathing and anxiety levels.  Please leave me a comment below if it works for you.  

If you would like to find out more about anxiety and learn some new coping strategies, why not try CBT.  To find out more or to book an appointment contact me

Rebeccaodowdcbt.co.uk

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