THE CALMING TECHNIQUE

Everyone knows that breathing is an essential part of life, but did you know that breathing plays an essential role in anxiety? This information sheet will briefly discuss the role of breathing in anxiety and guide you through a simple calming technique that uses breathing patterns to help you relax.

Breathing is a powerful determinant of our physical state. When our breathing rate becomes elevated a number of physiological changes begin to occur. Perhaps you’ve noticed this yourself when you‘ve had a fright; you might suddenly gasp, feel a little breathless and a little light-headed, as well as feeling some tingling sensations around your body.

Believe it or not, the way we breathe is a major factor in producing these and other sensations that are noticeable when we are anxious.

Anxious breathing

You might already know that we breathe in oxygen – which is used by the body – and we breathe out carbon dioxide. In order for the body to run efficiently, there needs to be a balance between oxygen and carbon dioxide, and this balance is maintained through how fast and how deeply we breathe. Of course, the body needs different amounts of oxygen depending on our level of activity. When we exercise, there is an increase in both oxygen and carbon dioxide; in relaxation there is a decrease in both oxygen and carbon dioxide. In both cases the balance is maintained.

When we are anxious though, this balance is disrupted. Essentially, we take in more oxygen than the body needs – in other words we over breathe, or hyperventilate. When this imbalance is detected, the body responds with a number of chemical changes that produce symptoms such as dizziness, light-headedness, confusion, breathlessness, blurred vision, increase in heart rate to pump more blood around, numbness and tingling in the extremities, cold clammy hands and muscle stiffness.

The Calming Technique

While over-breathing and hyperventilation are not specifically dangerous continued over-breathing can leave you feeling exhausted or “on edge” so that you’re more likely to respond to stressful situations with intense anxiety and panic.

Gaining control over your breathing involves both slowing your rate of breathing and changing your breathing style. Use the calming technique by following these steps and you’ll be on your way to developing a better breathing habit.

1.  Become aware of your breath

2.  Take a breath in for 4 seconds (through the nose if possible)

3.  Hold the breath for 2 seconds

4.  Release the breath taking 6 seconds (through the nose if possible)., then pause slightly before breathing in again.

5.  Practise, practise, practise!

By using the calming technique, you can slow your breathing down and reduce your general level anxiety. With enough practice, it can even help to reduce your anxiety when you are in an anxious situation.

 

STRESS RELIEF IN THE MOMENT

Tip 1: Recognize when you're stressed

It might seem obvious that you’d know when you’re stressed, but many of us spend so much time in a frazzled state that we’ve forgotten what it feels like when our nervous systems are in balance—when we’re calm yet still alert and focused.

Recognize stress by listening to your body

When you're tired, your eyes feel heavy and you might rest your head on your hand. When you're happy, you laugh easily. And when you’re stressed, your body lets you know that too. Get in the habit of paying attention to your body’s clues.

Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight, cramped, or aching? Are your hands or jaw clenched?

Observe your breath. Is your breath shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you "forget" to breathe.

Tip 2: Identify your stress response

Internally, we all respond to the “fight-or-flight” stress response the same: blood pressure rises, the heart pumps faster, and muscles constrict. Your body works hard and drains your immune system. Externally, however, people respond to stress in different ways.

The best way to quickly relieve stress often relates to your specific stress response:

Overexcited stress response/HYPERAROUSAL – If you tend to become angry, agitated, overly emotional, or keyed up under stress, you will respond best to stress relief activities that calm you down.

Underexcited stress response/HYPOAROUSAL – If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energizing.

The immobilization or “frozen” stress response

Do you freeze when under stress? The immobilization stress response is often associated with a past history of trauma. When faced with stressful situations, you may find yourself totally stuck and unable to take action. Your challenge is to break free of your “frozen” state by rebooting your nervous system and reactivating the body’s natural “fight-or-flight” stress response. Physical movement that engages both your arms and legs, such as walking, swimming, running, dancing or climbing can be particularly helpful. As you move, focus on your body and the sensations you feel in your limbs rather than your thoughts. This mindfulness element can help your nervous system become “unstuck” and move on.

Tip 3: Bring your senses to the rescue

To use your senses to quickly relieve stress, you first need to identify the sensory experiences that work best for you. This can require some experimentation. As you employ different senses (sight, hearing, touch, smell, taste), note how quickly your stress levels drop.  What is the specific kind of sound or type of movement that affects you the most? For example, if you’re a music lover, listen to many different artists and types of music until you find the song that instantly lifts and relaxes you.

Explore a variety of sensory experiences so that no matter where you are you’ll always have something you can do to relieve stress.