A Simple Exercise to Relieve Your Anxiety

Exercise to relieve anxiety

Anxiety can overtake one’s life. It can have such a gripping effect that it will stop a person in their tracks. If you have ever experienced any level of anxiety then you understand how uncomfortable it is and that clear thinking is not possible. In anxious moments our dark thoughts can start creeping in, bearing down on us with such a heavy weight that comes out of anxiety seems unthinkable. In these moments we need a simple exercise to give us enough presence of mind to see our way out of this situation. 

I am in the process of moving. I write this as I am surrounded by boxes and the chaos of a house not yet put together. Although this move was the best choice for my family, we are leaving behind the home my children were quite literally born in. I loved our home as if it were a piece of me and to leave it behind feels incredibly surreal. Last night as I unpacked and tried to fit our possessions into this much smaller home, I found myself in anxiety on the verge of panic. Where was all this stuff to go? It was also the birthday of a dear friend of mine who has passed which perpetuated a stirring of emotions that elevated my anxiety and left me in a ball of tears. Because it is now a habit of mine to do this exercise I am about to explain, I had just enough clarity to sit down and do it. So as you read through this simple exercise commit it to your memory and then practice it often so that you barely have to think of what to do when you find yourself engulfed by anxiety. I want you to think of this exercise and the new habit to replace the old one. As soon as the old habit (anxiety) tries to take over I want you to be practiced enough with this new habit (breathing exercise) so that you can implement it as soon as you feel your heart rate being to increase and the signs of anxiety setting in.

Exercise:

Step 1: Take a deep forceful breath in and hold it for a count of 7 seconds.

Step 2: Release that breath forcefully for another count of 7 seconds through pursed lips and hold for 7 seconds.

Step 3:Breath normally for 3 intervals.

Step 4: Repeat this 3 times and evaluate your energy level when done. 

Is your breathing becoming more even and your heart rate calming? What you are attempting is to get yourself back into a steady and even breathing rhythm. When you are experiencing anxiety you are not breathing evenly. Your breaths will be shallow and quick which means that appropriate oxygen levels are not reaching your brain, thus unclear thinking happens. 

If you can get yourself back to steady and calm breathing, you will gain clarity and the ability to get yourself through the anxious moment. 

It may be that you have to repeat this many times. It’s worth it. Anxiety does not have to control your life. You can change this but it takes consistency and practice. Your anxiety is like a bad habit. In fact, that is exactly what it is. We simply are not taught to think of it that way. And like any bad habit, it takes commitment and consistency to change your behavior. See your anxiety as a behavior that is changeable and commit to changing it. 

Again, this is the reason for the repetition of this exercise and getting it solid in your mind so that you simply know what to do when you recognize you are in or headed towards anxiety. This is a terrific preventative exercise as well if you can catch yourself before the heaviness of anxiety grips you. 

In time you may find a slightly different pattern of breath that works for you. Maybe it’s holding for 4 seconds rather than 7. For now, do it this way so that you have a foundation to start from and adjust if needed as you find your consistency.