Lowering Your Anxiety Without Medication

 
(mind) + (body) = mody


We are all a product of our ancestors and since that is true, we inherited a variety of wonderful, and some less than wonderful traits that do not play so well in the 21^st century.  On of those is our response to stress. In ancient times, and in some cases today, our instinctual desire to fight or run away comes in handy (ever cross paths with a grizzly bear?). But most times these responses won’t work at the office or in an airplane on the tarmac. So understanding how you can naturally change the amount of oxygen in your bloodstream is an important tool in managing your anxiety. 

We breathe, on average, twelve to fourteen times per minute; a slight change in respiration, say two additional breaths per minute, can drastically change the oxygen content of your blood. And that increased oxygen send signals to your body that something is wrong. As a result a variety of symptoms may occur—faster heart beat, a feeling of being cool or hot, tingling feelings, Goosebumps or a feeling of dread.

To counteract these symptoms, we have to take control of something we normally do not—the rhythm of our breath. One method is placing a paper sack over one’s mouth. In doing so, we breathe in our own carbon dioxide and lessen the oxygen we take in.

However, the bag may not be handy or may be a tad obvious during a job interview or having dinner at the in-laws. And that is where square breathing comes in handy.

It is called square breathing because it is four sided and each side is the length of the other three.

1.   Breathe in to a count of four;

2.   Hold that breath for a four count;

3.   Exhale for the same count;

4.   Then hold off from breathing for one more count of four.

Do this over and over. It may be difficult at first but in a few moments you will begin to feel the benefit. The oxygen will level off and the symptoms, as well as the feelings will subside as a result. Over time, as you get more proficient, extend the count to six or seven, just as long as it feels comfortable for you.

Who would have thought being square would be so cool?