How to use breathing to reduce anxiety

Are You Ready To Breathe?

Before you begin...

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• Sit comfortably but straight, so you can breathe easily.
• Rate your anxiety out of 10 - 10 being super anxious and 0 being so relaxed you're asleep.
• Find a clock to count the seconds; digital or analog, it doesn't matter, just not your phone.
• Prepare to focus for 3 mins without looking at your phone, it's ok, it will be there when you're finished.

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Step 01

BREATH IN 4 SECONDS

Completely fill your lungs

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Step 02

HOLD YOUR BREATH 2 SECONDS

Pause for a moment

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Step 03

BREATHE OUT 6 SECONDS

Completely empty your lungs

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Step 04

REPEAT FOR 3 MINUTES

IN  -  4 SECONDS

HOLD  -  2 SECONDS

OUT  -  6 SECONDS

Counting the seconds on the clock while you breathe...

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How did you go?

Now rate your anxiety out of 10.

Any change?

‍As a psychologist I find this simple 4 – 2 – 6 Controlled Breathing Exercise is pound-for-pound the most effective 'in the moment' anxiety reduction tool there is.

I use it myself and do it in sessions all the time. I find it re-centers me and enables me to focus on what is in front of me, not the thousands of other things my brain wants to be focussing on.

‍It works by attacking anxiety on three separate levels.

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THE THREE DOMAINS OF ANXIETY REDUCTION

BODY - Oxygen + Relaxation

Your body feels good when it has the O2 it requires to operate, and the calmness of the exercise activates the parasympathetic nervous system; lowering heart rate and reducing cortisol release.

MIND - Mindfulness

The mind seems to be able to only focus on two things simultaneously. If you tell it what to focus on - counting & breathing - it cuts out the noise of everything else.

This mindful activity centres you in the moment, so you can be more present and make more conscious decisions.

SOUL - Autonomy

Feeling in control of your mind and your body transfers a feeling of autonomy in your life, attacking anxiety - which is generally feeling a loss of control.

When you feel like you have control in your life, you can start to take responsibility for the decisions that are yours to make, and feel like you are an active participant in your own life path.

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