ANXIETY TREATMENT

Technique 1

This is an easy method for reducing tension in the chest, abdomen and neck. Some people find this to be an excellent way of coping with anxiety.

In short, inhale a moderate breath (not deep) through the nose. This is followed by a sustained and slow exhale through either the nose or mouth. This method help the breathing become slower and shallower.

The Method:

1. First you must say to yourself “STOP”, either in your mind or verbally
2. Breathe in through the nose slowly and evenly
3. Once the moderate breath is in, pause for a moment
4. Breathe out slowly through the nose. Make sure that this breath out is elongated.
5. During the out breath relax and release as much tension as you can from the face, shoulders and abdomen areas
6. Enjoy the moment of stillness at the end of the exhale. The pause will last a moment and then naturally start the breathing cycle again.
7. On inhaling pay attention to what is happening around you, making a mental note to yourself
8. Repeat the breathing process one or maybe two times if necessary

The whole cycle should take no more than a few seconds.

This method interrupts the build-up of physical stress and tension – it should be used continually over and over – a couple of cycles should be enough.

This is a very simple technique and may provide for some these benefits

• Instantly reduces tension by raising blood CO₂ level
• Engaging in the surroundings interrupts the negative thought process
• Draws the attention to the physical tension in the body
• Gives something to do rather than indulge in the anxiety
• Actively stop the tendency of most to hold their breath when in an anxious state