It should be no surprise that one of the main reasons people come to therapy is to reduce anxiety. We all have some level of anxiety, and most of us can squash it down, or move through it without too much trouble. But for some people it becomes so great that they may have a full-blown panic attack.

Anxiety can be a good thing

Most people label anxiety as something bad. However there are some good things about anxiety too. First of all, we are all wired for anxiety as part of our flight or fight instinct. This helps keep us alive. If there is a threat coming towards us we need to be prepared to fight or get away.

Second, anxiety serves as a motivator. According to the Yerkes-Dodson Law performance peaks with a moderate level of anxiety. Think about it. If you weren’t anxious about that upcoming test, project or presentation, would you be working on it? Most of us prepare for these types of things, as we are anxious. So in this situation you don’t want to reduce anxiety.

Now it does become problematic if your anxiety is too great, because then performance goes down. It can paralyze you and you can’t do the things you need or want to do. The worst thing you can do is to avoid the things that you are anxious about. As you avoid things more and more, your fear only increases. Avoidance may decrease your anxiety for a very short time, but that it is.

How to reduce anxiety

One of the most common ways to reduce anxiety is by using various breathing techniques. Our heart rates and breathing rates are connected. When we get anxious our breathing rate increases and so does our heart rate. By slowing down your breathing, your heart rate will also go down and your anxiety will decrease.

You’ll want to do these when you are alone and have some privacy. Turn off your phone or other distractions so you can be quiet and avoid interruptions. There are suggested times written for each technique. It if is too long for you, just do what you can. Over time you can work up to the recommended time length.

Below are some common breathing techniques. Everyone is different, so try them and see which works best for you.

5 Breathing techniques to reduce anxiety

Counting your breaths in equal numbers

  1. Sit or lay in a comfortable position
  2. Breathe in for a certain number of seconds
  3. Breathe out for the same length of time
  4. Do this for at least 5 minutes

Diaphragmatic breathing

  1. Lay on your back and bend your knees
  2. Place one hand on your chest and the other just below your ribs
  3. Inhale through your nose and press your belly up towards your hand
  4. Feel your stomach rising
  5. Exhale out of your mouth through pursed lips
  6. Once you have the technique down, try doing it while sitting in a chair

4-7-8 Breathing

  1. Breathe in through your nose for four counts
  2. Hold your breath for seven counts
  3. Exhale forcefully through your mouth for 8 counts
  4. Practice for 5 minutes

Box breathing

  1. Exhale for 4 counts
  2. Hold your breath of 4 counts
  3. Inhale 4 counts
  4. Hold 4 counts
  5. Exhale 4 counts
  6. Repeat several times

Mindful breathing to reduce anxiety

  1. Close your eyes while in a comfortable position
  2. Notice the air going into your lungs and out of your lungs
  3. Notice that place in your body where you are most aware of your breathing. It may be your chest, nostrils, or diaphragm; there isn’t a right or wrong place
  4. Focus on this place in your body as the air goes in and out of your lungs
  5. Do this for several minutes

You may think all of this sounds silly and may be reluctant to try it. That is OK, everyone is different and it is important to find something you are comfortable with. My guess is that if you try the techniques I would guess that something would work for you. If you are anxious or panicky, you have nothing to lose.

Also remember that these will feel awkward the first time you try them. That’s OK, we all feel that way as we learn new things. The more often you do them, the more comfortable you will become.

Remember, many people struggle with anxiety. You are not alone. It’s so easy to assume that everyone else has it all together, but you never know what is going on in anyone’s life. They could easily feel as anxious as you do, and think you are the one who has it together. If this is something you struggle with, therapy can help. Please give me a call at 713-304-6554.

Take care,

Debbie