Take a Deep Breath: Breathing Exercises to Help You Stay Calm

Breathing is something you do thousands of times a day, usually completely unconsciously. Inhaling brings oxygen into your bloodstream, and you release the waste product of carbon dioxide on each exhale. If you’re like most people, you usually aren’t aware of how you’re breathing, but bringing your attention to your breath can make a world of difference – especially if you’re someone living with anxiety, panic attacks and other emotional disorders.

How Does Your Breath Contribute to Your Emotions?

Though you’re usually not conscious of your breathing patterns, you might be able to think back to times when your breath was rapid and shallow, as opposed to deep and relaxed. When people are experiencing periods of anxiety, they tend to take breaths from their chest, as opposed to their abdominal region.

If you’ve ever had a panic attack, you may recall that it seemed more difficult for you to draw full breaths during those times. Though you might not have been able to bring your full attention to this phenomenon in the moment, shortness of breath is one of the most common symptoms of panic attacks. It can make you feel like you’re suffocating or choking, which can lead to the near-death sensation that often accompanies panic attacks and panic disorder.

In contrast, deep, even breaths are a characteristic of the type of relaxed breathing that comes from your belly. If you’ve ever watched a family pet or a small child sleep, you are probably familiar with how this fully restful breathing pattern looks. It’s likely you do this yourself when you’re in your most restorative sleep stage.

Relaxing Breathing Exercises to Try

Next time you’re feeling anxious or overwhelmed, experiment with these ideas to help control your emotional levels naturally.

1. The 4-7-8 Technique

The 4-7-8 breathing technique involves breathing in for four seconds, holding it for seven seconds, then exhaling for eight seconds. The idea is that this method requires you to take full, deep breaths in and out.

To begin, sit in a comfortable position and place the tip of your tongue directly below the tissue above the back of your top teeth. Then, do the following steps:

• Fully empty your lungs of air.
• Breathe in through your nose for a count of four seconds.
• Hold it for seven seconds.
• Exhale forcefully through your mouth, making a huffing noise, for eight seconds.
• Repeat, as necessary, up to four times per session to get maximum benefits.

2. Equal Breathing

If you need a quick solution to get control of your anxiety, give this method a try. Either in a sitting or lying position, breathe in through your nose for four seconds, then slowly exhale for four counts, also through your nose.

This approach derives from yoga breathing techniques, which require you to focus on your breath by adding the resistance of breathing slowly in and out through your nose. As you get better at this method, try adding a few seconds at a time to each breath – up to six to eight counts at a time.

3. Progressive Relaxation

For times when you need full-body relaxation – for example, if you are too anxious to fall asleep – close your eyes and focus on tensing and relaxing each muscle group for two to three seconds at a time. Start with your feet and toes, then move up to the rest of your body one part at a time – continually maintaining deep, slow breaths.

Discover a Place of Healing

If you’re interested in exploring holistic, non-12-step programming for effective recovery from addiction and related mental health disorders such as anxiety, connect with our advisors at Complete Harmony. We can help you retrain your mind to learn healthy coping skills and regain your overall sense of well-being.

Anxiety Linked to Alcohol Abuse More Than Stress

Anxiety disorders are the most common mental illnesses in the United States, impacting roughly 40 million adults. Unfortunately, however, only one-third seek proper treatment and many turn to drugs or alcohol to self-medicate or alleviate unpleasant symptoms. 

Indeed, anxiety has long been liked to substance abuse — and a new small study found that it has an even strong connection than stress when it comes to intensity of drinking, alcohol craving during early withdrawal, and alcohol craving and stress reactivity.

In addition to getting proper treatment for both substance abuse and mental illness, often called a dual diagnosis or co-occurring condition, a few practical strategies can help you better cope with anxiety. 

Start with these adopted from the Anxiety and Depression Association of America:

• Identify your anxiety triggers. Is it family or work or something else? Keeping track of when you’re most anxious can help you figure out any patterns. 
• Take a time-out. Find a relaxation technique that works for you, whether yoga, tai chi, meditation or simply listening to music.
• Turn negative thoughts into positive ones. Make a conscious effort to change the tone of our thoughts. For example, instead of thinking, “I’m going to have a hard time adjusting to sobriety,” think, “I’ll face some challenges, but my support network will help me come up with solutions that will ultimately lead to a happier, healthier life.”  
• Slowly count to 10. Repeat, and count to 20 if needed. 
• Do your best. Perfection is impossible. Be proud of yourself and your accomplishments, no matter how small or big. 
• Talk to someone. Let friends and loved ones know when you feel anxious or overwhelmed and let them know how to help. A therapist or addiction counselor can also help. 
• Help someone else. Take the focus away from your anxiety and place the emphasis on another person’s feelings. This could mean volunteering or cooking a friend a nice meal. 

Get Anxiety Help at Complete Harmony
Let our trained professionals help you find a personalized path of recovery – one that addressed anxiety and addiction. To learn more, call today: 866-930-4673.

7 Ways to Ease Anxiety

Unfortunately, there’s a lot of overlap between addiction and anxiety disorders. About 20 percent of Americans with an anxiety or mood disorder (like depression) have an alcohol or substance use disorder, according to the Anxiety and Depression Association of America (ADAA). And it works the other way, too: About 20 percent of those with an alcohol or substance use disorder also have an anxiety or mood disorder. 

In an effort to cope with symptoms of anxiety, many individuals try to self-medicate and alleviate symptoms. This attempt, however, backfires as drugs and alcohol actually worsen the symptoms of anxiety. The good news is that there are many things you can do to help yourself cope with anxiety and feel better. 

Try these calming strategies adopted from the ADAA.

• Write down your anxiety triggers. Is it work, family, school, or something specific you can identify? Keep a record of the times you’re feeling anxious, and then try to identify any patterns.
• Find your Zen. Practice yoga, listen to music, meditate, get a massage, or go for a hike. Figure out what helps you clear your head and keep calm.
• Put stress in perspective. Ask yourself, “Is it really as bad as I think?”
• Let yourself laugh. A good guffaw has a lot of healing power and even the mere anticipation of a humorous event can help reduce your body’s stress hormones.
• Focus on your breath. Sit with your eyes closed and turn your attention to your breathing. Inhale slowly and exhale slowly. 
• Cut back on sugar and caffeine, which have both been shown to trigger anxiety and panic attacks.
• Don't hold it in. Tell friends and family you’re feeling anxious and overwhelmed, or seek professional help.

Do You Need Dual-Diagnosis Treatment?

Co-occurring conditions like anxiety may exist prior to substance abuse, or develop as a side effect of drug and alcohol dependency. Using traditional and holistic therapies, Complete Harmony has a proven history of successfully addressing the secondary health challenges that complicate substance abuse. To learn more, call 866-930-4673.