Controlled Breathing
Over breathing is the enemy of anxiety sufferers. High levels of anxiety cause breathing to get faster. It is often the case when someone presents with anxiety that they will also be over-breathing. As their anxiety symptoms worsen they may begin to hyperventilate, feeling like they are going to suffocate, or start to breathe very rapidly. This has the effect of making them feel dizzy and raises their anxiety level even higher. Slowing your breathing down, and controlling it better will reduce your anxiety. I would highly recommend buteyko breathing technique, this is a great technique for anxiety sufferers cause it teaches them to control their breathing; incidentally it is also very good for asthma sufferers.
Buteyko will teach you how to control your breathing and to breath less. The first thing you should know is that you should only ever breath through your nose, not your mouth. Here is a Buteyko exercise that you can try: Make yourself as comfortable as you can and then shallow breath for 5 minutes. See how small you can, comfortably, make your breaths, breathing only through your nose. Imagine that every time you breath out you are becoming more and more calm, centered, and relaxed. If you become distracted or your thoughts start to drift off, quietly ease your mind back to how small you can comfortably make your breathing. Refocus as needed. (Please ask your doctor if you have a medical condition or any concerns about your health before attempting this exercise).
Meditation
Meditation will help you calm down, lower your blood pressure, and help you to maintain a healthy and balanced lifestyle. Even a few minutes every day can work magic on anxiety. This is because as you sit peacefully meditating you will learn to observe your mind "on its wheel", and recognise when you’re mind stops. Not surprisingly, this is a really fantastic feeling; one that you will want to return back to daily. Meditation is great for cultivating an awareness of your inner feelings. People who have used meditation to cure anxiety claim to cultivate an observers detachment from their inner feelings. They find it hard to stay anxious while concurrently observing their feelings.
To help get you into the present moment I recommend that you focus your attention on your body, the way it feels from the inside out. Also focus on your breathing. Try using guided meditation CDs; for example Kelly Howell’s Brain Sync series. Progressive Muscle Relaxation techniques can also be helpful: see my article "Panic relief! - Find out How to Relax and relieve Anxiety!". You could also try this simple meditation exercise: Squat with your legs folded in front of you on a flat surface (such as the floor), sit upright, shut your eyes, and see how small you can make your breaths, breathing only through your nose, fix your mind on inhalation and exhalation. Try not to think at all. Whenever your mind drifts off, bring it back to your breathing, light "in" "out". Regular sessions of meditation are a great anxiety remedy.
For better ways to cure stress, panic, fear, or phobia and cure anxiety
This article was written by John horrax.
References:
Ermer Jill, Living with Depression and Anxiety.
Leah Heather, Medicine-Free Treatment of Anxiety Disorders and Panic Attacks.
The publication of this article does not constitute the practice of medicine, and the information contained in it should not to be construed as medical advice it does not replace the advice of your doctor or other health care provider. You must speak to a doctor or health care provider before making use of any information contained in this article.
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