During Mental Health Awareness Week, MD Kate Jackson shares some simple breathing techniques to help you overcome any anxiety or panic
Mental Health Awareness Week is the ideal time to offer up some tips on how to overcome anxiety and panic with some easy breathing techniques.
At times like this, it’s important to realise just how many people may be struggling, not feeling themselves, or looking for some support to help them cope with difficult times.
So, in this blog (and video at the bottom), I want to offer ideas for overcoming anxiety and panic by using some simple breathing techniques.
Breathing techniques can be helpful in managing anxiety and panic because they can help regulate the body’s physiological response to stress.
Anxiety and panic
When we experience anxiety or panic, our bodies activate the ‘fight, flight or freeze’ response, which can cause physical symptoms like rapid breathing, increased heart rate, and muscle tension.
By practicing controlled breathing techniques, we can activate the body’s relaxation response, which can counteract the ‘fight, flight or freeze’ response and reduce the physical symptoms of anxiety and panic.
There are various sorts of relaxation techniques such as: guided imagery/visualisation, progressive muscle relaxation and autogenic relaxation, which is a form of relaxation from within the body.
And just a reminder of what relaxation – a word we use all of the time – actually is.
Relaxation is….
- Is when the body and mind are free from tension and anxiety
- Isn’t only about peace of mind or enjoying a hobby
- Is something that decreases the effects of stress on your mind and body
- Techniques can help us with everyday worries like depression and anxiety
Turn off your phone
So, while watching this video, the best ways to make the most of out it, is to ensure that…
- You practice relaxation before having a meal or at least one hour afterwards
- Choose a quiet and private place to relax where there are no distractions
- Turn off your phone
- Ask your family not to disturb you
- Ensure the room you are in is warm and cosy
- Dim the lights
- Wear loose and comfortable clothing
- Close your eyes if you are happy to do so.
By practicing these and other breathing techniques regularly, you can develop a sense of control over your breathing and reduce the physical symptoms of anxiety and panic.
It is important to note, however, that breathing techniques should not be used as a substitute for professional mental health treatment. If you are experiencing severe or persistent symptoms of anxiety or panic, it is important to reach out to a health professional.
READ MORE: BLOG: ‘If you are having a tough time, this may help’
WATCH: Overcome anxiety and panic with easy breathing techniques…
* This video was recorded during lockdown in the Covid-19 pandemic. *
