Work with Your Breath to Reduce Anxiety

RECOGNIZE WHEN YOUR STRESS IS IN 'OVERDRIVE'

We all experience occasional symptoms of overload and stress at times in our life.  In fact, a little bit of stress is good because it helps us choose studying for a test rather than watching TV or finishing the laundry before guests arrive.  It spurs us to prepare for a briefing or complete the artwork on a project due the next day. 

When our body responds to stressors, typical physical changes associated with this high arousal “fight, flight, or freeze” state may include:

• Increased heart rate

• Increased blood pressure

• Significant changes in breathing rates, shallow breath

• Blood shifts away from outer to core of body (vital organs)

• Increased muscle tension (prepare for action), sweaty palms

• Shut down of digestive processes (decrease in digestive enzymes)

• Dilated pupils

• Production of stress hormones such as adrenalin & cortisol by our Adrenal glands (located on top of kidneys)

  
  

Our body is designed to handle these changes on a temporary basis and it has natural mechanisms to then bring us back into a more neutral or relaxed state.

When our stress response is constantly “on”, however, we may feel overloaded from being in a state of hyper vigilance.  Over time, if we are not taking steps to modify our reactions to stressors, we may experience sleep and digestive problems, anxiety, depression, obesity, memory problems, skin rashes, and eventually blood pressure and heart difficulties.

READING THIS IS MAKING ME MORE ANXIOUS, WHAT DO I DO?

  If you find yourself more often than not feeling overwhelmed, anxious, nervous, hyper sensitive to sounds or situations, experiencing significant changes in appetite or eating patterns, excessively fatigued, avoiding situations that used to bring you joy or satisfaction:

Maybe it’s time to explore the biggest sources of your anxiety and

try new tools to help modify your stress responses... 

Today let’s explore the power of working with your breathing patterns.  As discussed above, one of the clues that your body is in a stress response is shallow breathing and significant changes in the breath rate.  A simple first step to interrupt or slow down the body’s stress response is to consciously shift into a longer/deeper breath pattern using the full capacity of the lungs and keeping the air flowing smoothly. 

At the first signs of stress in your body, let your belly relax out and begin inhaling through the nose, then expand the middle of the chest and finally the upper chest.  Then exhale through the nose, relax the upper chest, middle chest, and finally bring the belly back towards the spine to expel the remaining air.  As you breathe, slightly constrict your throat and focus on the sound of the breath. 

You can expand on the impacts of changing your breath by inhaling for 4 counts and then exhaling for 6 to 8 counts. These simple shifts in your breathing can help you interrupt escalating anxious sensations.  One nice thing about working with your breath is that it is always with you. These simple breathing patterns are subtle so you can do them even while around others.

Experiment with your breathing and notice it’s power to begin down shifting your mind and body into a more neutral state. There are many other powerful yogic breathing patterns helpful for anxiety, fatigue, restlessness, trouble focusing, etc. I'm happy to help you find a few that work best for you!