Ever felt worried about an exam? Maybe you are close to finishing your dissertation and panic kicks in; or perhaps, your role at work changed and now you have more responsibilities. Maybe you have been asked to lead your team, and you are not exactly sure if you are going to make it, or not. Panic, again. Well, this is anxiety, an emotion that is often misunderstood.

So, let me tell you what it is, why you should befriend it instead of fighting it, and, more importantly, how your breath can help you cope with it. That’s right, the answer and the solution always lie within you…

What is Anxiety?

Anxiety is a natural response to stress and a common emotion experienced by many people. It is characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. While occasional anxiety is a normal part of life, chronic anxiety can interfere with daily activities and may require professional help.

Why We Feel Anxiety

Anxiety is a reaction to perceived threats and is deeply rooted in our body's survival mechanisms. This reaction is managed by our autonomic nervous system (ANS), specifically the sympathetic nervous system (SNS), which controls the "fight, flight, freeze, or fawn" response.

When we perceive a threat—whether real or imagined—our ANS activates the SNS, preparing our body to either confront the danger, escape from it, freeze, or try to please (fawn). This response evolved to help our ancestors survive immediate physical threats like predators.

Symptoms of Anxiety:

Anxiety manifests in both physical and psychological symptoms:

Common physical symptoms include:

Increased Heart Rate: Your heart beats faster to pump more blood to your muscles.
Rapid Breathing: You breathe quicker to take in more oxygen.
Sweating: Your body sweats to cool down from the extra energy produced.
Trembling: Muscles may tremble due to tension and adrenaline.
Gastrointestinal Issues: You might experience stomach-aches, nausea, or diarrhoea.

Common psychological symptoms include:

Restlessness: Feeling on edge or unable to relax.

Irritability: Easily annoyed or frustrated.
Difficulty Concentrating: Trouble focusing or thinking clearly.
Excessive Worry: Worrying about everyday situations disproportionately.

Once you recognize bodily or psychological symptoms, do not beat yourself down. Instead, ask yourself a simple question: "What is it about this situation that I fear?" Once you acknowledge the answer, if you are unable to reassure yourself enough, breathing could come to the rescue.

Breathing is Key

As you may have learned, changes in breathing are involved when your body is preparing to fight or flight, so your breathing can become rapid and shallow. Therefore, hijacking your system by deliberately controlling and changing your breath—its pace, its rhythm—could send a powerful message to your autonomic nervous system and to your body: “I am safe, the situation I am in is not as scary as I originally perceived, it is okay to relax.”

Now that you understand why breathing is key, here are a few breathing techniques that you can deploy when feeling anxious.

BreathingTechniques to Cope with Anxiety:

Diaphragmatic Breathing (Belly Breathing):

When to Do It: Use this technique during moments of acute anxiety or as a daily practice to manage overall anxiety levels.
Why It Works: It helps engage the diaphragm, promoting full oxygen exchange and activating the body's relaxation response.
How to Do It:

Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, ensuring your abdomen rises more than your chest.
Exhale slowly through your mouth.
Repeat for 5-10 minutes, focusing on the rise and fall of your abdomen.

Box Breathing (Four-Square Breathing):

When to Do It: Ideal during high-stress situations or to calm down before sleep.
Why It Works: It helps regulate breath and calm the nervous system by creating a sense of control and mindfulness.
How to Do It:

Inhale slowly through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Hold your breath again for a count of 4.
Repeat for 4-5 cycles.

4-7-8 Breathing:

When to Do It: Useful before bedtime or anytime you need to quickly reduce stress.
Why It Works: This technique slows the heart rate and promotes calmness.
How to Do It:

Inhale quietly through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth for a count of 8.
Repeat the cycle three more times for a total of four breaths.

Alternate Nostril Breathing (Nadi Shodhana):

When to Do It: Great for balancing and calming the mind, especially during breaks or meditation.
Why It Works: Balances the nervous system and improves focus and calm.
How to Do It:

Sit comfortably with a straight spine.
Close your right nostril with your right thumb.
Inhale deeply through your left nostril.
Close your left nostril with your right ring finger, then release your right nostril.
Exhale through your right nostril.
Inhale through your right nostril.
Close your right nostril again and exhale through your left nostril.

Repeat the process for 5-10 cycles.

Conclusion

Understanding anxiety and recognizing its symptoms are crucial steps toward managing it effectively. Breathing techniques are simple yet powerful tools that can help alleviate anxiety by promoting relaxation and mindfulness. Incorporating these practices into your daily routine can lead to better emotional and physical well-being. Remember, if anxiety persists, seeking professional help from a therapist or counsellor can provide additional support and strategies tailored to your needs.

Article by:
Virginia Messina, Group and Live Chat Counsellor.

Understanding Anxiety: Causes, Symptoms, and Breathing Techniques to Cope