Breathing Exercises for Anxiety - Break the Anxiety Cycle 25/30
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Published 2024-04-26
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In this video, you'll explore effective breathing exercises and a deep breathing technique to combat anxiety. The video begins by acknowledging anxiety as a common and treatable condition, emphasizing the role of controlled breathing in calming the nervous system.
The primary focus is on "Breathing Exercises," simple yet powerful tools to incorporate into your daily life:
Deep Breathing Technique: Inhale slowly through your nose, followed by a slow exhale through your mouth. This controlled breathing activates your body's relaxation response, reducing anxiety.
4-7-8 Breathing: Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts to regulate your breathing and induce relaxation.
Box Breathing: Inhale, hold, exhale, and hold your breath again for equal durations to restore equilibrium.
Belly Breathing: Engage your diaphragm by inhaling deeply into your lower abdomen. This counters shallow chest breathing associated with anxiety.
The presenter encourages regular practice of these exercises and offers tips for integrating them into your daily routines, such as during morning rituals or stressful moments.
Remember, "Breathing for Anxiety" is a complementary tool, not a standalone solution. Seek professional guidance and consider combining these techniques with other therapeutic approaches for a comprehensive anxiety management plan.
In summary, this video equips you with practical tools to manage anxiety through controlled breathing. By focusing on deep breathing and other techniques, it empowers you to regain control over anxiety symptoms, enhancing your mental well-being for daily life.
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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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All Comments (21)
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With tears in my eyes, my heartfelt gratitude for you, Emma. You have no idea how you changed a lot of people's lives. ❤❤❤
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As a brass-playing musician, I have been aware of my breathing more than the average person. It is amazing how calming and relaxing a few deep breaths can be! Thank you, Emma, for putting so much good in the world!
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I would like to know how many lives you e saved. Because mine is one of them. You have changed my relationship with anxiety literally in 2 videos I simply cannot believe it. You are a rare diamond and thank you so much for helping those of us with little or no mental health access or understanding of how anxiety is actually working in our bodies. You are truly an angel!! Thank you!
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I have been doing this all day everyday. I noticed with ptsd I am often thinking of danger so this is my way out.
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Last year my blood pressure top number was over190 off the scale then I done this breathing exercise for a minute and the number dropped to. 150😮
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I have practised 4-7-8 technique on a daily basis for the past two years or so. It’s been a real changer. I really recommend it, it’s actually quite unbelievable how it works so effectively. It has also thought me to spot when I am out of sorts suddenly and try to figure out why it’s happening and often it’s because my breathing is all over the place and very shallow and requires ‘resetting’.
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I also find that one reason yoga is so good for anxiety is the regulated breathing. Especially Ocean's breath. I actually find myself doing this when I'm anxious just out of habit now. Thanks for this video and all of your others. They are helping me so much Emma ❤
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I have recommended your channel on mine in a few of my videos. Cyclical pain issues. The nested teachings from antiquity go to where mental health in modernity takes us.
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Excellent! I am a person with anxiety and getting heart arrhythmia recently. I naturally noticed the change in hr when breathing in versus out, and until now thought it was a bad thing!
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your voice is perfect for these exercises. Thank you.
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Deep breathing makes me sleepy 😴.
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Thank you and God bless Emma🙏🙏
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Please stay consistent emma you are a life line please keep uploading
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I very much appreciate and value your work. And want to make a suggestion that I hope will be helpful. If I am going to send a message to my brain that all is well (As I think you are suggesting) and there is no need to be anxious, I feel that it might be worth actually checking out the reality before beginning the exercise. "Am I safe right now? is there any real, here-and-now need to be anxious?" Once I have checked my environment then, begin the exercise to reassure the brain of the present moment reality. I hope that makes sense and thank you again - I love your style of delivery with care, compassion and reassuring professional competence. Best wishes for your channel ! :)
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2 years ago my panic attacks were being triggered by acceleration in a car cuz it gave me similar feelings to my panic.
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This video is useful for PTSD anxiety. Knowing what goes on in the mind in triggering circumstances can provide useful responses to them. Thank you kindly ✌🏻🤠
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This works.....make sure you incorporate the belly breathing
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Again thank you Emma You rock!!!!
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Doesn’t slow down when I’m drunk 😢 not that I expect it to! Love this video when I have anxiety any given day ❤
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Emma is wonderful...glad you helped me/us. Thank you Emma.
