Tips to reduce Anxiety
Breathing
Taking slow, deep breaths instantly tells your nervous system that any perceived danger has gone away and that you can move from the ‘fight, flight or freeze’ response to ‘rest and digest’.
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There are numerous helpful breathing techniques but the most important thing is to make sure you are taking deep breaths and not just shallow or “chest” breathing. When you breathe deeply, the air coming in fully fills your lungs. This slows the heartbeat and can stabilize blood pressure. Shallow breathing limits the diaphragm’s range of motion. The lowest part of the lungs doesn’t get a full share of oxygenated air. That can make you feel short of breath and anxious.
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Like any new habits, deep breathing takes practice. To make sure you are breathing deeply and fully filling your lungs, place one hand above your navel and the other hand below. When you breathe in, both hands should move outwards as your stomach extends.
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A popular technique is square breathing
• Begin by slowly exhaling all of your air out.
• Then, gently inhale through your nose to a slow count of 4.
• Hold at the top of the breath for a count of 4.
• Then gently exhale through your mouth for a count of 4.
• At the bottom of the breath, pause and hold for the count of 4.
Six other ways of reducing your anxiety are:
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1. Rubbing your hands up and down the opposite arm. This is a self-Havening technique which reduces
tension. Do this 20-30 times.
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2. Rub hands together several times will reduce anxiety. If you have washed your hands, you can then
place your now warm hands over eyes to increase the sense of relaxation.
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3. Caress jaw line. We have stress receptors in our jaw and caressing your jaw with your hands can help
relieve anxiety.
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4. Drink water or fill your mouth with saliva. When we are nervous our mouth is dry and when we are
relaxed it is wet. Creating saliva or drinking water gives a signal to our mind and body that there is
nothing to be anxious about.
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5. Push your shoulders down. When we are tense our shoulders instantly rise towards our ears. Making
a conscious effort to push your shoulders down releases anxiety.
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6. Put your tongue to the roof of your mouth. This is a relaxed position for your tongue which also
reduces anxiety.
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