Anxiety: Physiological Behaviors and Breathing

One way to regulate our bodily reactions to anxiety and fear is by focusing on our breathing. Slowing our breathing can help to make us feel calmer and centered with our bodies. This might seem too simple to work, but truly it does. It helps our bodies to slow our heart rate, and be in a state of more focus and relaxation.

One breathing technique we can go over is 4-7-8 Breathing. This simple breathing technique can be used at any time and is easy to remember. 

1. Push all of the air out of your lungs
2. Breathe in for 4 seconds through your nose
3. Hold it in your lungs for 7 seconds
4. Breathe out for 8 seconds

Another specific technique we can use is Stomach Breathing. 

1. Lie down or sit down, whatever feels comfortable
2. Place one hand on your abdomen and the other on your chest
3. Breathe in for 4 seconds from your nose, expanding your stomach with air 
4. Exhale for 4 seconds while gently pushing on your stomach 
5. Repeat as needed