Breathing techniques can ease anxiety
The start of the school year evokes anxiety for many kids, parents and teachers. You know the feeling – heart beats a little faster, breathing becomes more quick and shallow, palms get sweaty, stomach feels jumpy, mouth becomes dry, etc. All of us have experienced feelings of anxiety in our lives.
This is a normal human response to a perceived threat, but for some individuals, the feeling becomes overwhelming and causes disruptions in daily living. In fact, anxiety disorder is the most common mental illness in the United States. According to the National Institute of Mental Health, nearly 40 million adults and one in every eight children in the United States have been diagnosed with an anxiety disorder.
The good news is that anxiety is a very treatable disorder. When it’s left untreated, many aspects of a person’s life are impacted. Sufferers can miss out on social experiences, work and/or school performance may decline, and there is an increased risk of substance abuse.
When we are anxious, our bodies begin releasing the stress hormone cortisol, which prepares us for the fight, flight, or freeze response. A small amount of cortisol can help us perform better by giving us the energy and focus we need to accomplish our task. But too much of a good thing over time can lead to negative effects on our overall health and well-being.
One of the quickest and most effective methods for reducing the body’s production of cortisol is to learn proper breathing techniques. To begin, place one hand on your chest and one hand on your belly. Take a breath in through your nose and notice which part of your body rises the most. Is it your chest or your stomach? If it is your chest, your body is probably reacting to chronic stress. So, breathe in through your nose again, but this time concentrate on making your belly inflate like a balloon. As you let the air out, focus on having your stomach deflate. Your stomach will naturally create an inward C curve when you exhale if you are doing it effectively. Don’t worry if you are unable to achieve this right away. It takes practice to learn how to do most things correctly, even breathing.
This technique is called diaphragmatic breathing, and it is one of the most helpful ways to breathe if you wish to experience feelings of peace. I recommend that you practice this method at night before falling asleep, while watching television, sitting in class, driving or standing in line at a store, or anytime throughout the day when you think about it.
There are many breathing methods and other mental and physical techniques you can learn to help reduce feelings of anxiety. If you are struggling with anxiety, seek help from your doctor or a counselor. A trained professional can guide you in the healing process.
