Deep breathing can calm the body and mind during moments of anxiety from "summary" of The Anxiety & Phobia Workbook by Edmund J. Bourne
When anxiety strikes, it often feels like a whirlwind of emotions and physical sensations that can be overwhelming. Your heart may race, your palms may sweat, and your mind may become consumed with worry and fear. In these moments, it can be difficult to regain a sense of control and calmness. However, one powerful tool that you can use to calm both your body and mind during times of anxiety is deep breathing. Deep breathing involves taking slow, deep breaths in through your nose, allowing your belly to expand, and then exhaling slowly through your mouth. This type of breathing activates the body's relaxation response, which helps to counteract the stress response that is triggered during moments of anxiety. When you practice deep breathing, you are essentially sending a signal to your body that it is safe to relax. By focusing on your breath and slowing down your breathing, you can help to regulate your heart rate, reduce muscle tension, and quiet your racing thoughts. This can help to bring a sense of calm and clarity to your mind, making it easier to cope with feelings of anxiety. Deep breathing can be particularly effective when used in combination with other relaxation techniques, such as progressive muscle relaxation or visualization. By incorporating deep breathing into your daily routine, you can build a sense of resilience and inner strength that will help you navigate through moments of anxiety more effectively. So, the next time you find yourself feeling anxious, take a moment to pause and focus on your breath. Practice deep breathing for a few minutes, allowing yourself to fully immerse in the sensation of each inhale and exhale. Notice how your body and mind begin to relax and unwind as you continue to breathe deeply. Embrace the power of deep breathing as a simple yet effective tool for calming your body and mind during moments of anxiety.
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