Feelings of anxiety can come out of nowhere, which can feel overwhelming and challenging to control. There are simple techniques you can practice to help calm your mind and body in these moments. These exercises work by regulating your breathing, redirecting your focus, and engaging the nervous system to promote relaxation.
Here are some effective methods for coping with anxiety:
Box Breathing
This is a simple and effective technique for grounding yourself when feeling overwhelmed.
Inhale for 4 seconds
Hold your breath for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat the cycle as needed
Box Breathing helps regulate your nervous system and brings your body into a state of calm by slowing your breathing and heart rate during moments of panic or stress.
Diaphragmatic Breathing
The diaphragm is a muscle located just below your lungs that plays a key role in breathing. Engaging it properly allows for deeper, more efficient breaths, but it can be tricky if you're not used to it. To activate your diaphragm, focus on expanding your belly rather than your chest as you inhale.
Place one hand on your chest and the other on your belly
Breathe in deeply through your nose, making sure your belly expands (not your chest)
Exhale slowly through your mouth
Repeat for a few minutes
Many people take shallow breaths when anxious, which can worsen symptoms. This technique encourages deep, controlled breaths that engage the diaphragm, increasing oxygen flow and reducing muscle tension, heart rate, and stress levels.
4-7-8 Breathing
This powerful breathing exercise helps reduce stress and promote relaxation.
Inhale deeply through your nose for 4 seconds
Hold your breath for 7 seconds
Slowly exhale through your mouth for 8 seconds
Repeat this cycle 3–4 times
4-7-8 Breathing can improve sleep, enhance focus, and create a sense of calmness. The extended exhale activates the parasympathetic nervous system, which helps reduce stress hormones and slows the heart rate. Its rhythmic nature enhances oxygen exchange and shifts focus away from stressors, helping to calm both the mind and body.
The 333 Rule
Try this simple grounding technique to help bring you back to the present moment.
Look around and name 3 things you can see
Identify 3 sounds you can hear
Move 3 parts of your body (e.g., roll your shoulders, wiggle your fingers, tap your foot)
Anxiety often pulls you into a spiral of worry. This simple grounding technique shifts your focus back to the present moment, interrupting anxious thoughts and helping you feel more in control.
Alternate Nostril Breathing
This calming technique helps with focus and balance.
Close your right nostril and inhale through the left
Close the left nostril and exhale through the right
Inhale through the right nostril, then switch and exhale through the left
Repeat for 1-2 minutes
This breathing exercise balances oxygen flow, reduces stress, and helps improve focus. It has been used in yoga and mindfulness practices for centuries to promote mental clarity and relaxation.
5-4-3-2-1 Grounding Method
This technique helps shift attention away from distressing thoughts by bringing awareness to your immediate environment.
Identify 5 things you can see
Identify 4 things you can touch
Identify 3 things you can hear
Identify 2 things you can smell
Identify 1 thing you can taste
This method engages all five senses, pulling your attention away from anxious thoughts and into the physical world around you. It’s a powerful tool to ground yourself when feeling overwhelmed.
Progressive Muscle Relaxation (PMR)
This method helps release physical tension in your body that can contribute to your mental stress.
Start at your toes and tense the muscles for 5 seconds, then release
Move up to your calves, thighs, abdomen, chest, arms, and so on, tensing and releasing each muscle group
Finish at the top of your head
PMR helps release built-up tension in the body, reduces stress, and promotes relaxation by systematically relaxing each muscle group. This technique is especially helpful for those who hold stress in their bodies.
While these techniques are great tools for managing anxiety, you should see a professional if anxiety is affecting your daily life. Therapy can help you develop a deeper understanding of your anxiety and learn additional coping strategies in a safe space.
Find help at noramentalhealth.com.
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