Has anyone else been feeling more anxious than usual lately? I know I have! We’ve been living in a pretty different world for the last few months, and it would make sense if you have been feeling a bit off balance.
So why is focussing on our breathing so helpful?
Well, breathing is a very useful strategy in combating anxiety in the moment. When you feel anxious, you tend to take quicker, shallow breaths from your chest. This is called thoracic breathing. Because there is a shift in the oxygen and carbon dioxide levels when you breathe like this, it can contribute to an increased heart rate, dizziness, muscle tension and other physical sensations. This is also part of the fight or flight response, and serves it’s purpose in preparing you to respond to danger. When you are in this stressful state, your body’s automatic systems are on high alert and signal your heart to beat faster, and your breathing to increase.
But what about when there is no tiger or danger in front of you and you still feel anxious? Slowing your breathing can be a way to calm down, relax your body and focussing on your breathing can ease your mind.
Alright cool, so how?!
To help slow your breathing patterns, you can do diaphragmatic breathing which is deep breathing from your diaphragm rather than your chest. This will help you to relax, reduce anxiety and work through the fight or flight response. If you can practice diaphragmatic breathing during your spare time or when you are relaxed, you will have a better chance of using this technique when you are feeling anxious or experiencing a panic attack because it will already be a strategy you have mastered!
This is my favourite breathing exercise and I practice it every day. It’s known as Four Square Breathing.
Here’s what I do:
1. Either when I’m laying down or sitting comfortably, I put my left hand on my chest (where I think my heart is) and my right hand on my belly.
2. As I inhale through my nose, I can feel my belly rise up like a balloon filling with air. As I’m inhaling, I count to four.
3. Then, I hold my breath and count to four.
4. As I exhale through my mouth, I imagine I am blowing out some birthday candles. As I’m exhaling, I count to four.
5. Then, I hold my breath and count to four.
6. Repeat this for a few minutes or until you begin to feel your body getting back to a relaxed state.
7. Once you get good, you can do longer than four counts.
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