Breathing for Anxiety
Life is full of occasions that can go wrong. Moving homes, looking for a job, rocky relationships, pretty much anything really - when our plans hit a bump in the road it beckons our old pals, stress and anxiety. These days we can use as many ways to reduce stress as possible.
As we know from previous blogs, stress and anxiety have evolutionarily benefited humans, keeping us clear of threats via the body’s “fight or flight” reaction. Blood pressure increases, cortisol is released by our brain, our breath speeds up, all with a general feeling of unpleasantness. But while modern life features far less immediate danger, this fight or flight response can cause some problems.
Notably, it can be too easily triggered to the point of overactivity. When it becomes this frequent stress can have a detrimental effect on our health.
Too much stress causes digestive issues, sleep issues, heart problems, and even a higher risk for cancer.
So what to do? For starters, we can try to tolerate what stressors we can by stepping back and keeping calm in the face of difficulty. One famous TikTok-ing doctor, Dr. Daniel Amen, suggests what he calls the “rule of 12.” This entails remaining calm through 12 instances of something going wrong and only expressing anger or frustration after the 13th thing.
This can make us feel as if we don’t get consumed by negativity, and gives us more of an opportunity to use mental tools (discussed in previous blogs on anxiety), for example reframing: maybe we can interpret this hardship as a learning tool? Something can happen that you may not need to accept (being proactive to solve problems is still a good thing!), but that you can acknowledge in the moment without suffering the worst of fight or flight.
It’s always a good idea to step back and think about our stress reactions. By distancing ourselves Instead of reacting impulsively, we can make more productive and positive decisions.
Sometimes though, the stress can be too much. What if you’re on stressor #5 and making it to 12 sounds impossible?
This is where certain techniques come into play. Lately much has been said regarding meditation and breathing exercises, and for good reason. These practices are proven to lessen the impact of fight or flight symptoms.
Focusing on the breath is the first step in a mindfulness meditation practice, which shows promise in reducing the effects of stress. Anyone can do it. The resulting relaxation may be immediate but long term health benefits are an even better payoff. The following is a set of “instructions” for a popular breathing exercise.
This particular activity is called “box breathing.” It has been shown to heighten performance, increase concentration, lower stress, lower blood pressure, and help with sleep.
Step 1: Close your eyes, and sit in an upright but comfortable position for you.
Step 2: Exhale from stomach or diaphragm, as much as possible.
Step 3: Inhale fully and comfortably. When exhaling once more, imagine releasing your troubling thoughts with a mental attitude of gentle understanding and positivity.
Step 4: On the next inhale count to 4 breathing in, then hold it for a 4 count, then exhale for a 4 count as well.
Repeat it 4 times, and then check in with your body and mind to see whether the stressful thoughts and bodily fight-or-flight symptoms are still in the forefront.
Sometimes breathing, meditation, and self-help techniques are not enough to help with your stress or anxiety. If they are still too difficult to manage, please consider seeking the assistance of a mental health professional. There are psychiatrists and psychologists who specialize in treating stress/anxiety disorders, and it is possible to overcome these conditions.
For further discussion about this topic as well as an expert-led basic mindfulness meditation walkthrough with Certified Personal Trainer, Certified Group/Senior Fitness Instructor, and Wellness Coach Tony Major, please check out our podcast called “The Breakdown with Dr. B” available on Spotify, Apple Podcast, and other streaming sites as well as our website www.bregmanmedicalgroup.com
Bregman Medical Group has decades of experience treating stress and anxiety along with many other issues/disorders. We offer online psychiatry and therapy with treatment available right on your device at home! Simply schedule at www.bregmanmedicalgroup.com or call 305-740-3340.
References:
https://www.health.harvard.edu/mind-and-mood/breath-meditation-a-great-way-to-relieve-stress