Breathing Exercises for Anxiety: Day 25 Break the Anxiety Cycle

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

Mental Health, Education, Health & Fitness:mental Health, Self-improvement, Health & Fitness

4.8 • 658 Ratings

🗓️ 29 April 2024

⏱️ 19 minutes

🔗️ Recording | iTunes | RSS

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Summary

Take the online course Break the Anxiety Cycle in 30 Days: https://courses.therapyinanutshell.com/anxietyskills In this video, you'll explore effective breathing exercises and a deep breathing technique to combat anxiety. We will talk about deep breathing, 4-7-8 breathing, box breathing and belly 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. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books 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 If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LL

Transcript

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0:00.0	This is the Therapy in a Nutshell podcast. I'm Emma McAdam, a licensed marriage and family therapist.
0:05.9	These episodes are filled with research-backed therapeutic education that you can start applying in your life today.
0:11.7	I hope you find today's episode beneficial, and if you know of someone who could benefit from this podcast, please don't hesitate to share it.
0:18.9	Let's work together and share tools everyone can use to help deal with the difficult mental health struggles they're going through.
0:25.7	Each podcast episode comes from a corresponding video.
0:29.0	You can find them on the Therapy in a Nutshell YouTube channel.
0:32.7	Also, these podcasts are educational and don't replace the advice or direction you may be receiving from a therapist or other health professionals.
0:42.3	Please enjoy the episode.
0:44.3	In this video, you'll learn how to use your breath to calm anxiety using the vagal break.
0:51.3	Okay, so anxiety is a state of your nervous system. It's when your autonomic nervous
0:56.8	system is activated. This can be triggered by an actual danger, a real threat in the present moment,
1:03.5	but just as easily by a perceived danger, a threat that you imagine, that you worry about,
1:09.4	that is so far removed from a physical threat
1:12.2	that you don't even realize why you're having a physical response.
1:16.4	The autonomic nervous system is the part of our nervous system that we don't directly control.
1:21.8	That's why you can't just say, calm down, and it works.
1:26.0	Except there are people who can. They've literally trained their nervous
1:31.2	system to calm down upon command. So let's explore how you can use breathing to send a message from
1:39.0	your body to your brain that you are safe and turn down the anxiety response.
1:45.0	Now we're going to be exploring our anxious and calming responses in our body.
1:50.0	If you want more feedback from your body, you can get a heart rate monitor or like a smart watch
1:56.0	and watch what happens to your heart rate as you do this.
	...

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