Regulate Your Breathing

I grew up with general anxiety, that means I would get anxious about anything under the sun, and often it was over “little things,” but to me those “things” were big and nerve racking.  It took me years to learn how to process and manage my anxiety on my own, and I still work on it daily.  I have taken advantage of several tools and techniques, and apply what works for me, however, there are times I might be anxious and not be able to call someone, workout, write, shower, and in those cases I make sure I focus on my breathing. 

The next time you go to the market or shopping and get anxious your breathing is most likely labored and shortened. When this happens, your body is aware that you are about to lose your composure and are no longer in control of the situation.  To feel confident and reduce the stressful feelings, you need to regain your sense of control.  The quickest and most effective way to do this is to bring your physical arousal under control by regulating your breathing.  In essence, you are using your natural tool of breathing as a bridge back from mindless panic to an optimal condition to perform.  Anxiety speeds up your breathing forcing you to  breathe high up in your chest, and if you experience high anxiety then you know how uncomfortable this feeling can be. By consciously slowing your breathing down and forcing yourself to breath from your diaphragm, you will be able to calm yourself down faster. Here is a procedure to practice a minute a day.

• Inhale through your nose, deeply, expanding your stomach for a count of four--one, two three, four.

• Hold that breath in for a count of four.

• Slowly exhale through your mouth, completely, contracting your stomach for a count of four.

• Hold the empty breath for a count of four.

 Next time you’re feeling anxious or stressed, and if you feel things slipping away, remember to breathe in “wellness nutrients” and exhale a calmer mind and body.