Breathing is the most natural thing a person can do. For whatever reason, when a person is anxious, scared or very angry, they “forget” to breathe which does not help the brain get the oxygen it needs to be able to think clearly.

Here are four simple steps:

1. Place one hand on your abdomen right beneath your rib cage.

2. Inhale slowly and deeply through your nose into the bottom of your lungs to the lowest point you can reach for 4 slow counts. Your chest should move only slightly, while your stomach area rises and pushes your hand upward like an expanding balloon.

3. When you’ve inhaled fully, pause comfortably (1-3 seconds) and then exhale fully through your mouth (or nose, if you prefer) for 8 regular counts. As you exhale, let yourself go and imagine your entire body going loose and limp. Pause again (1-3 seconds) before continuing.

4. In order to fully relax, take and release ten or so of these breaths. Try to keep your breathing smooth and regular throughout, without gulping in a big breath or exhaling suddenly. You might count each breath as follows:

Slowly inhale for 4 counts- Pause- Exhale for 8 counts-Pause (count 1)
Slowly inhale for 4 counts-Pause-Exhale for 8 counts- Pause (count 2) and so on until you reach 10 series of breaths.

You’ll find that abdominal breathing will help to slow down or eliminate feelings of anxiety or panic. In fact, two or more minutes of abdominal breathing can abort a panic attack if you initiate it before the panic has gained momentum. Abdominal breathing also counteracts hyperventilation symptoms, which can be mistaken for symptoms of panic. In general, abdominal breathing exercises will help change your breathing from a stressful, anxious process into a more relaxed, soothing rhythm. This will help calm you body and provide more oxygen into your system.

This information was adapted from Bourne, 1992. This information is just as good today as it was in 1992.

You can handle your anxieties by paying attention to your breathing!