Just Breathe.

Whether dealing with panic attacks or just occasionally feeling overwhelmed by day-to-day demands, we don’t often pay attention to our breathing unless we train ourselves to do so. I have often encouraged clients to practice breathing exercises and have often been told that “they don’t work.” BUT… they really do. Most often, what makes them ineffective is waiting until anxiety is high before trying to engage in them.

When anxiety is already high, especially if you ever experience anxiety attacks, it can be very difficult to engage in controlled breathing because it’s not something you can do naturally yet. Just like a runner has to keep running and practicing before actually running a race, your body has to be used to going through the motions of controlling your breath.

What I generally recommend to clients is to take about 5 minutes several times a day and find a comfortable spot to sit.

Be aware of your posture, straighten your back, roll your shoulders back, and be sure your ears are in line with your shoulders.
Breathe in slowly through your nose as you count to 5, hold it for a few seconds, then exhale slowly through your mouth as you count to five. Repeat.

This is a good idea to do throughout your day, especially as you sit at work. Continue to practice until it becomes second nature. To go a step further, you can use this time to focus on affirmations and scripture. You can even find videos on youtube that have soft, relaxing music and scriptures about peace (at times, I have let these play quietly as my boys were going to sleep).

If you’d like to read more about breathing techniques, check out Dr. Weil’s site here: https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/

Also check out this article from Forbes.com on the benefits of controlled breathing: https://www.forbes.com/sites/daviddisalvo/2017/11/29/how-breathing-calms-your-brain-and-other-science-based-benefits-of-controlled-breathing/#3c9ed5722221