Breathing exercises can help calm the mind from "summary" of The Mindful Way through Anxiety by Susan M. Orsillo,Lizabeth Roemer
Breathing exercises can help calm the mind by bringing our attention to the present moment. When we are anxious, our minds tend to race with worries and ruminate on what might happen in the future. By focusing on our breath, we anchor ourselves in the here and now, allowing us to let go of these anxious thoughts. One effective breathing exercise involves simply paying attention to the sensation of each breath as it enters and leaves the body. This can be done anywhere, at any time, making it a convenient tool for managing anxiety in the moment. As we pay attention to our breath, we may notice that it becomes slower and deeper, signaling to our body that it is safe to relax. Another helpful breathing exercise is the 4-7-8 technique, where we inhale for a count of four, hold our breath for a count of seven, and exhale for a count of eight. This deep breathing pattern slows down our heart rate and activates the body's relaxation response, helping to reduce feelings of anxiety and stress. When we practice these breathing exercises regularly, we strengthen our ability to stay present and centered, even in the face of challenging situations. This mindfulness skill can be a powerful tool for managing anxiety, as it allows us to respond to stressors with greater clarity and composure. By incorporating breathing exercises into our daily routine, we can cultivate a sense of calm and relaxation that carries over into all areas of our lives. The simple act of focusing on our breath can help us to quiet the mind, release tension, and find peace in the present moment.
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