Regaining control over our anxiety

In our last article we took a good look at anxiety. We wanted to know what actually is anxiety?

And, furthermore, where did it come from?

The answer? Well, to put it very simply, anxiety is a biological response to uncertainty, or the unknown, and goes right back to the cavemen days when there was danger around every corner.

Back then, anxiety served as a performance enhancer, getting the blood pumping, heart racing and gearing us up to either fight or flight.

Fortunately, fast forwarding to present day, the number of life – threatening scenarios has been greatly reduced, and anxiety seems to be more of an inconvenience. And a very unpleasant and uncomfortable inconvenience at that.

So how do we regain a sense of calm during a nasty bout of anxiety?

Well, the answer is as simple as the air that we breathe. Probably because the answer is the air that we breathe.

Now, hear me out. Do you remember, in our last article, what we said about the body’s response to anxiety? One of the physical responses caused by anxiety is irregular breathing, whether that is taking rapid breaths or forgetting to breathe completely.

When our breathing becomes erratic it communicates to the brain that something isn’t quite right, sending signals via the nervous system that we may be in danger.

This is why breathing is such an influential and instrumental tool. It can communicate to our body to panic but it can also communicate to our body to calm down.

Why not try this very basic technique to start off. Try breathing, slowly and steadily, through your nose, keeping your mouth closed if possible. Allow the air to fill your belly like a balloon, all the way into your stomach. Now exhale, nice and steady, through the mouth, like you’re blowing through a straw.

Now try the same technique and between inhales and exhales try holding your breath for 3 – 5 seconds, whatever feels more comfortable.

Repeat this technique a few more times and see how your body feels. Do you feel more relaxed? Calm?

Next why not try this powerful breathing technique called Box Breathing (also known as square breathing) that provides a structured breathing pattern that consists of four simple steps, each lasting for a count of four.

The steps go as follows:

Inhale for the count of four

Hold your breath for the count of four

Exhale for the count of four

Hold your breath for the count of four

Repeating this cycle for several minutes can help clear your mind, reduce stress and lower your heart rate. It’s a simple, effective and free way to regain a sense of control in stressful and anxiety inducing situations.

Watch a Box Breathing video here Bing Videos

At PSS Wellbeing Centres we offer an eight course which is geared towards helping you understand anxiety – and depression – sharing information, techniques and tips to help you monitor and manage your symptoms.

We also offer Relaxation, Mindfulness and Yoga sessions to help restore a sense of calm. To find out what is on take a look at our timetable here.

All our courses are exclusively available for people under our service. If you use our service and feel like you’d benefit from one of our courses, then please get in touch on 0151 708 0415 or email wellbeingcentres@pss.org.uk.

If you are not under our service yet and would like to find out if you are eligible visit: GET INVOLVED | Upbeat Liverpool