When someone experiences anxiety, their breathing pattern often becomes rapid & shallow, which can exacerbate symptoms. Practicing controlled breathwork can activate the parasympathetic nervous system, effectively calming the body and reducing anxiety by signaling to the brain that it is safe, thus mitigating the “fight or flight” response.
Key points about the connection between anxiety & breathwork:
Physiological impact: When anxious, the body naturally enters a “fight or flight” state, leading to rapid, shallow breathing which can further amplify anxiety symptoms like chest tightness and rapid heart rate.
Parasympathetic activation: The parasympathetic nervous system is a network of nerves that help the body relax and perform vital functions. By practicing deep breathing, individuals stimulate the parasympathetic nervous system, helping the body relax after periods of stress/danger. It’s the opposite of the sympathetic nervous system’s “fight or flight” response.
Mind-body connection: Breathwork acts as a powerful tool to connect the mind and body, allowing individuals to consciously regulate their physiological response to stress and anxiety.
How breathwork can help with anxiety:
Slowing down breathing rate: Deliberately taking slow, deep breaths can send signals to the brain to calm down.
Diaphragmatic breathing: Focusing on breathing deeply into the abdomen, engaging the diaphragm muscle, is considered one of the most effective techniques for reducing anxiety.
Box breathing: A controlled breathing technique where you inhale for a set count, hold for a set count, exhale for a set count, and repeat, can be particularly helpful in managing anxiety.
It doesn’t matter whether your anxiety is social, general, agoraphobic, panic attacks, obsessive-compulsive, PTSD, or any other form – they all take a toll on your life and well-being.
If you are experiencing a loss of control with your anxiety, learning to breathe through difficult moments has tremendous effects on your mind & body.
The link between anxiety and breathing – By keeping your mind focused on breathing and not the thing giving you anxiety, it helps keep your mind pointed in a healthy, self-nurturing position instead of festering on negative thoughts/feelings. Deep breathing also relaxes the body, slowing down your heart rate, giving you a chance to find release from tension.
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