Anxiety: It's All About the Breath
A few years ago I attended the yearly convention of the American Society for Clinical Hypnosis. One of the presenters held a session on hypnosis and anxiety. To my surprise, the first words out of her mouth were, “anxiety disorders are breathing disorders.” Could it really be that simple?
After much more study on this issue, I’ve realized she was right. We know that, despite the fact that the brain accounts for only 2% of our body mass, it needs 20% of the oxygen we take in to function properly. When we get anxious, our breathing becomes shallow and we don’t get the same amount of oxygen as we do when we are calm and breathing deeply.
The brain is all about survival and it wants you to live. If it doesn’t get the amount of oxygen it needs, it responds by “shutting down” the functions it considers least important—this happens to be executive functions that enable us to plan, think logically, and cope effectively. Once executive functioning is “off-line,” this leaves the primitive brain in charge—and it responds in the only way it knows how—fight or flight! And this is anxiety.
So now when I work with clients who struggle with anxiety, I invariably incorporate breathing exercises to help them keep those executive functions engaged. Here is a simple one that anyone can try when feeling particularly stressed or anxious:
- You can lie on your back, sit, or stand up as straight as possible
- As you inhale, allow your belly to move outward while keeping your chest still
- Inhale for a count of 2
- Hold the breath for 1 count
- Exhale for a count of 4
- Rest for 1 count before inhaling again
- The important thing to remember is to exhale about twice as long as you inhale and to breathe as deeply as possible
Practice this exercise regularly and notice how the tension decreases. Your brain will no longer be in a state of alarm because it’s now getting sufficient oxygen.
Want more ideas on how to regulate your breathing and calm anxiety? There are several apps you can download on your phone. Just type in “breathing” and choose one that works best for you.
