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Breathing Exercises to Reduce Anxiety

Anxiety can be very debilitating for the person experiencing it.  It can wake you up from a sound sleep and creep up on you during any daily activity.  Many times people with anxiety feel they have lost control when their body starts feeling its symptoms, like your heart beats faster, your hyperventilating, feeling nauseous or have the shakes.  When you learn to stop those symptoms before they get out of hand, you are taking back the one control you really never lost and that is control over how you feel. It is important to learn how to control those feelings to regain your peace of mind and overall contentment, which are so important for health, well-being and normal functioning.

Breathing exercises are easy to do, do not take up a lot of time and are very effective in making you feel like you are handling the situation effectively.  Breathing exercises put you in charge and are an effective tool to calm yourself, rebalance yourself and recharge yourself when you need it.  If you are committed to improving your situation, then this tool is your relief.

Ok, so here is the exercise.  I want you to do this exercise 5 or 6 times a day, especially when you feel anxiety setting in.  But you can practice this exercise before you to go sleep, before you drive, before going to work to keep you centered and at ease.  This is what you do.  Breathe in slowly for a count of 5, (1-2-3-4-5) hold for 2 and breath out slowing, saying to yourself the word, RELAXXXXXXX, forcing the last syllable to be said out loud. Repeat again breathing in slowly 1-2-3-4-5, hold for 2 and breath out saying relaxxxx.  Be sure to feel the word by letting your body go limp, releasing all tension and stress.  Repeat this 3 or 4 x until you do feel relaxed.  Then tell yourself, I AM OK, focusing on the word AM, I CAN handle this, with this being whatever you are experiencing (i.e.: the traffic, the boss, the restlessness, etc), also focusing on the word CAN. Then say I AM in control, stressing the word AM.  These simple affirmations will revitalize you, making you feel stronger and more at ease. Repeat those affirmations and then take note of how much better you feel.  Are you more relaxed? If you need to do more breathing, repeat the exercise again.

You have just learned a valuable technique for reducing and even controlling your anxiety. You learned a breathing technique that relaxes your body and puts you in charge of how you feel.  It is an effective tool to take back your sense of self so you are more empowered and confident in your healing and rejuvenating abilities.

 

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