Anxiety can build gradually and other times it can go from 0 to 60 in seconds, resulting in panic and even hyperventilation. Anxiety looks different for everyone. However, there are scientific, research-based ways to physiologically decrease anxiety and take back control.
Anxiety causes physical effects such as shaking/trembling, sweating, tight chest, hard to breathe, not being able to think clearly, stuttering, etc. Therefore, if we choose to give attention to what’s going on and face the anxiety with coping skills we know that work, it will give us the confidence to try. Once we see that it can slowly work, we use the skills more and face our anxiety over and over. This is creating a new pattern for yourself by facing an anxiety versus running away or pretending it’s not there. Once we start using the coping skills over and over again, the intensity and duration of the anxiety will begin to decrease. It is very important to take note of these small gains because it keeps us motivated to continue and it will get easier to use the coping skills, reeling in the anxiety faster and faster. (You may also try more than one at the same time or back to back to see how your body responds and how you feel.)
HERE ARE SOME WAYS YOU CAN TRY TO EASE YOUR ANXIETY.
Long Exhale
Always take a breath in through your nose to receive the most oxygen. You may hold your breath for a few seconds or not. Then try to exhale longer than your inhale. By doing 8-10 of these breaths in a row you’ll see your air capacity grow and be able to inhale more and exhale longer. This is a sign you’re decreasing anxiety because anxiety shortens our breathing. The long exhale will trigger the vagus nerve, which stimulates the parasympathetic nervous system. This has been called our “parachute” to slow us down from the sympathetic system of fight, flight or freeze, aka state of anxiety. You will see your heart rate slow, your blood pressure decrease, and your physiological symptoms will slowly recede. Hence, you’re taking back control. Feel free to try one or both of these, or make up whatever breath counts work best for you. As long as you are breathing and it works for you, that’s all that matters.
Box Breathing – Breathe in for 4 counts, hold for 4, exhale for 4, and hold for 4. You can picture drawing a box over and over again if this repetitive task is helpful.
478 Breathing – Dr. Andrew Weil developed breathing in for 4, holding for 7 and exhaling for 8 counts. He found it eased anxiety and gastrointestinal issues in patients who practiced.
Sing or Yawn
“Bear Down”
Hands Over Your Heart