Breathing Exercises for Anxiety - Break the Anxiety Cycle 25/30

Discover effective breathing exercises to reduce anxiety—learn diaphragmatic, box, and 4-7-8 breathing techniques to calm your nervous system and break the anxiety cycle.
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In this video, you'll explore effective breathing exercises and a deep breathing technique to combat anxiety. The video begins by acknowledging anxiety as a common and treatable condition, emphasizing the role of controlled breathing in calming the nervous system.

The primary focus is on "Breathing Exercises," simple yet powerful tools to incorporate into your daily life:

Deep Breathing Technique: Inhale slowly through your nose, followed by a slow exhale through your mouth. This controlled breathing activates your body's relaxation response, reducing anxiety.

4-7-8 Breathing: Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts to regulate your breathing and induce relaxation.

Box Breathing: Inhale, hold, exhale, and hold your breath again for equal durations to restore equilibrium.

Belly Breathing: Engage your diaphragm by inhaling deeply into your lower abdomen. This counters shallow chest breathing associated with anxiety.

The presenter encourages regular practice of these exercises and offers tips for integrating them into your daily routines, such as during morning rituals or stressful moments.

Remember, "Breathing for Anxiety" is a complementary tool, not a standalone solution. Seek professional guidance and consider combining these techniques with other therapeutic approaches for a comprehensive anxiety management plan.

In summary, this video equips you with practical tools to manage anxiety through controlled breathing. By focusing on deep breathing and other techniques, it empowers you to regain control over anxiety symptoms, enhancing your mental well-being for daily life.

00:00 Intro
01:30 Breathing Exercise
03:41 Heart Rate Variability
08:15 Benefits
09:10 The Vagal Break
09:57 Belly Breathing
12:35 Paste Breathing
14:25 Slow Breathing

Click the link below to access the transcript:
https://therapyinanutshell.com/breathing-exercise-for-anxiety/

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

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