Try this Mindfulness Tip the Next Time Anxiety Needs Calming
Mindful breathing has been proven to reduce anxiety and stress in less than 30 seconds as seen on PET scans of the brain. What this means is that this skill has been empirically tested and the data supports that this is one of the quickest ways to get relief from anxiety and stress. So we could suffer with our anxious thoughts and worries, stress about the cares of our day to day or we could take 3 minutes to quiet ourselves using a mindfulness technique. This technique also works well to combat the urge to fight or flee when angry feelings arise. All of these feelings originate in the same area of the brain and activate our fight-flight-freeze response in the body. Our breathing is one small thing that we can focus on and control when we become overwhelmed by emotions or circumstances that are out of our control.
Once we have regained a sense of calm and hopefully control over our emotions we can begin to replace those worrisome thoughts with more rational and adaptive thoughts. This step is essential to escaping the crippling anxiety or anger that could ruin an entire day. Even several days can be wrapped up in anxiety, stress, worry and anger. This simple technique can help you begin to slow down those thoughts, stop the spiral, and see your way through to a next healthy step.
Need help with this step right away? Schedule a consultation today.Mindful Breathing Exercise
Learning to recognize our breathing is one of the first steps in managing our reactions to certain emotions. When we are anxious our breathing rate increases and affects our ability to remain calm and regulate stress. Focusing on our breath allows us to ground ourselves in what is happening, in the moment.
This breathing exercise is very simple, takes almost no time, requires no equipment and is available to you anytime and anywhere you need it. Although you can do the exercise in any position, begin by sitting with your back straight while learning the exercise.
I am sharing below the breathing exercise that can be found on Greater Good in Action, however there are many slight variations on the mindful breathing exercise shared below. All of them have similar benefit for stress and anxiety relief, relaxation, and even sleep promotion. So give it a try! You likely will join the many who have found this tip to be a short term relief when they need it most.
To begin, find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion. Keep your back upright, but not too tight. Hands resting wherever they’re comfortable. Tongue on the roof of your mouth or wherever it’s comfortable.
Notice and relax your body. Try to notice the shape of your body, its weight. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness or tension. Just breathe.
Tune into your breath. Feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins.
Now as you do this, you might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It's very natural. Just notice that your mind has wandered. You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to the breathing.
Stay here for five to seven minutes. Notice your breath, in silence. From time to time, you’ll get lost in thought, then return to your breath.
After a few minutes, once again notice your body, your whole body, seated here. Let yourself relax even more deeply and then offer yourself some appreciation for doing this practice today.
Try practicing this exercise at least once a day. You cannot do it too frequently. However, do consult your physician before beginning any exercise that may adversely impact your health.
