The thing that can help you the most when you’re anxious is the one thing we take for granted; breathing. Breathing for the vast majority of us comes naturally without any thought. When you have anxiety however, your breathing gets thrown out of whack. It becomes shallow and difficult to control which in turn can make your symptoms worse.
You can see how frustrating this can be but you can also see how important it is to work on controlling your breathing. By doing so, you are paving the way to over time; lessen your anxiety symptoms and start to regain control of your life. Rhythmic breathing in particular has been a great help to me especially when I played competitive sports or at work when I needed to address a large group or tackle a particular problem. A 4-2-6 second routine is one I use that gives me great results. Breathe in slowly for 4 seconds, hold for 2 seconds and release slowly for 6 seconds. As with anything, consistency is the key to better results.
Can you think of the last time you had a panic attack or felt anxious? Do you remember how you were breathing? Chances are you probably didn’t. Next time you begin to feel anxious take a moment to notice your breathing. Make a conscious effort to regain control by taking a few slow deep breaths.
Below is an article from Healthline.com with some good suggestions on this topic. After reading, put it into practice and come back to our forum and let us know what you think.