Article by Dave

Breathing exercises for anxiety

I want to introduce a very simple, beginner breathing exercise for anxiety that has been greatly helpful in my time dealing with, and eventually stopping my panic attacks. First, I’d like to stress the fact that this exercise should be done once or twice daily even if you are not feeling panic at that given time. This will make it far more effective when you really do need that stress relief.Stop panic attacks

It will be key to differentiate when you might just be feeling a little bit nervous, and when your moments from a full on panic attack. Most people who have been dealing with a nervous illness for some time can probably identify this. For those who haven’t, that’s fine, from now on pay close attention to the sensations you are feeling. Once you feel that rush of adrenaline, for no apparent reason, you’ll know an attack is coming. When you do feel an onset of your anxiety symptoms and you think it may evolve into an attack try to go somewhere that you can sit in quiet for about five minutes. Whether you can escape to your bedroom, shut your office door, or even go in a bathroom stall, it is important to just be able to be alone for a few minutes.

The exercise goes like this:

Close your eyes and start to take slow, deep breaths, count to three on each inhale and take a regular exhaleMaintain this breathing rhythmNow, imagine your body as being filled full of stress (which it probably is) and begin focusing on the top of your head. Each breath you take push the stress slightly down in your body, to the forehead, the eyebrow, the eyes, the cheeks, and so on…Feel the stress moving out of each part of your body as you push it down, it is key to really become present with each body part (lips, belly b***on, ankles, etc.)When you get down to your ankles and feet, imagine all the stress you’ve been pushing out exiting through the tips of your toesAnd that’s it! The whole exercise should last five minutes starting at your head and finishing at your toes. This means you are working very slowly and feeling the stress move out of all of your body parts. As you push the stress out of each body part, feel the relaxation setting in.

Once you get comfortable with this exercise I try to add some imagery as you are breathing. I enjoy laying on the beach, so I’ll imagine myself reclining in a beach chair the sun warming me to my bones with the sounds of the waves crashing at me feet. Some other ideas might be floating in a swimming pool or in a nice hot bath, or tucked into a nice comfy bed. The image itself is not important, just whatever brings you the most relaxing comfort. I think when you add this to the breathing routine outlined above, you’ll find the exercise will become even more effective.

If you have a little more time, feel free to repeat the exercise if necessary. Run through the body all over again and feel ever more relaxed. Otherwise go back to

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