Giving a speech, taking a test, talking to your boss, or asking your partner to marry you, are all reasons to feel anxious. Feeling anxious during a stressful situation is normal and should be expected.
Or maybe you have been diagnosed with an anxiety disorder. The difference is that an anxiety disorder can happen frequently when a person worries and is intensely anxious over no specific issue or trigger.
No matter the reason for your feeling anxious, it is safe to say you have probably experienced the feeling and will probably experience it again.
The next time you feel your heart rate goes up, you start to sweat, your mouth becomes dry, you feel light headed, and your breathing becomes heavier and faster, it is important to know what to do.
So, what do you do to calm the anxiety and get back on track and perform your best for whatever you are needing to accomplish?
I am sure you have heard people tell you “just breathe”.
While that is true, it is not just any breathing.
- Elongate your exhale.
- The act of exhaling activates the parasympathetic nervous system (the opposite of the stress response), so it is important to have the exhale be longer than the inhale. It will help to slow the heart rate and calm the body.
- Breathe opposite from what you are used to.
- Place your hand on your stomach and your other hand on your chest. When you breathe as you normally would, your chest rises. You will want to do the opposite and raise your stomach when you inhale and fall when you exhale. Belly breathing helps to lower the effects of cortisol (stress hormone) in your body, and it helps to lower the heart rate and blood pressure.
- Focus on your breathing.
- When you’re feeling anxious, your mind can go all over the place, so placing your thoughts and energy on one task can help ease the anxiety. Focus on the inhale and exhale. Notice how it feels for the air to go in and out of your nose. Notice the rise and fall of your chest and/or stomach. Breathe in positive thoughts such as, “calm”, “happy”, and “safe”, and exhale negative words such as “stress”, “panic”, and “overwhelmed.” Visualizing these words leaving your body can help leave you feeling calm and relaxed.
These simple, but effective, breathing tips can leave you feeling refreshed and ready to accomplish what you need to do.