Breathing Exercises for Anxiety - Break the Anxiety Cycle 25/30
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- Опубліковано 7 чер 2024
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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.
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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.
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As a brass-playing musician, I have been aware of my breathing more than the average person. It is amazing how calming and relaxing a few deep breaths can be! Thank you, Emma, for putting so much good in the world!
With tears in my eyes, my heartfelt gratitude for you, Emma. You have no idea how you changed a lot of people's lives. ❤❤❤
I would like to know how many lives you e saved. Because mine is one of them. You have changed my relationship with anxiety literally in 2 videos I simply cannot believe it. You are a rare diamond and thank you so much for helping those of us with little or no mental health access or understanding of how anxiety is actually working in our bodies. You are truly an angel!! Thank you!
Would you mind sharing which 2 videos are you talking about ?
I have been doing this all day everyday. I noticed with ptsd I am often thinking of danger so this is my way out.
I also find that one reason yoga is so good for anxiety is the regulated breathing. Especially Ocean's breath. I actually find myself doing this when I'm anxious just out of habit now. Thanks for this video and all of your others. They are helping me so much Emma ❤
your voice is perfect for these exercises. Thank you.
I have recommended your channel on mine in a few of my videos. Cyclical pain issues. The nested teachings from antiquity go to where mental health in modernity takes us.
I have practised 4-7-8 technique on a daily basis for the past two years or so. It’s been a real changer. I really recommend it, it’s actually quite unbelievable how it works so effectively. It has also thought me to spot when I am out of sorts suddenly and try to figure out why it’s happening and often it’s because my breathing is all over the place and very shallow and requires ‘resetting’.
Last year my blood pressure top number was over190 off the scale then I done this breathing exercise for a minute and the number dropped to. 150😮
This video is useful for PTSD anxiety.
Knowing what goes on in the mind in triggering circumstances can provide useful responses to them.
Thank you kindly ✌🏻🤠
Please stay consistent emma you are a life line please keep uploading
Thank you and God bless Emma🙏🙏
Again thank you Emma
You rock!!!!
Excellent! I am a person with anxiety and getting heart arrhythmia recently. I naturally noticed the change in hr when breathing in versus out, and until now thought it was a bad thing!
Your videos are absolutely amazing. Thank you so much for sharing all this knowledge.
Emma is wonderful...glad you helped me/us. Thank you Emma.
i've been looking forward for this video.. thanks a lot 😀
Thank you! Very helpful!
Thanks Emma. Amazing...
I very much appreciate and value your work. And want to make a suggestion that I hope will be helpful.
If I am going to send a message to my brain that all is well (As I think you are suggesting) and there is no need to be anxious, I feel that it might be worth actually checking out the reality before beginning the exercise. "Am I safe right now? is there any real, here-and-now need to be anxious?" Once I have checked my environment then, begin the exercise to reassure the brain of the present moment reality.
I hope that makes sense and thank you again - I love your style of delivery with care, compassion and reassuring professional competence.
Best wishes for your channel ! :)
Deep breathing makes me sleepy 😴.
Emma I love your videos, I love the way you present, and I love your smile. You have a way of making the watcher feel at ease. In terms of practicing multiple times a day, how many minutes should we practice at time? Thanks
Thanks ❤
Thank you for this
Very helpful thank you
Thank You! :)
Thank you 😊
Thanks for this
Thanks!
thank you🙏
Another musician here :D This one has experienced hyperventilating often. Hope this works.
Can you please make a video on testing the parasympathetic response..?
Doesn’t slow down when I’m drunk 😢 not that I expect it to! Love this video when I have anxiety any given day ❤
off the record, but your hair looks fantastic!
Hi Emma I’ve had anxiety disorder last 5 6 months and symptoms are very bad, i started watching your videos last week and following all techniques
Kindly tell me how long it roughly takes for anxiety cycle to break
It can be very scary to experience. Great tips to give people some understanding on what they can do.
2 years ago my panic attacks were being triggered by acceleration in a car cuz it gave me similar feelings to my panic.
Same, what can I do? When standing still I have a feeling we are going in reverse, driving makes me sick to my stomach.
I'm generally not an anxious person but I am an 'overthinker'. I go to bed when I'm tired but, once there, I suddenly have 1001 things in my head and it can take hours for me to fall asleep. For the past few years I have used breathing using 4/4 first and then 4/7/8. Two huge sighs and a REAL yawn and I'm usually asleep within minutes.
You mentioned that you would have a link in the description below about the video with slow breathing but i'm not finding it
I really enjoy your videos. I have a question though. In another video you did on panic attacks, you said to not avoid the sensations of the oncoming panic attack. I think you mentioned not changing your breathing either, but to just accept the uncomfortable sensations. Should I try these breathing techniques when I feel my anxiety building up to a panic? I'm a bit confused.
Is there anything to the theory/or maybe in some cases proven I suppose, to say something like Transverse Myelitis(the damage and inflammation) actually disrupting the CNS causing higher anxiety? Or causing a chronic fight or flight state? Love the channel 🙏🏻
I have been watching your videos for a couple of months and wanted to reach and say thank you for your hard work with your channel.
This morning,I had a very important appointment that I was very nervous about because the last time I went I had a panic attack.This morning my anxiety was building but using what I learnt from watching you and your videos not only did I not have a panic attack but I reduced my anxiety and had the most successful appointment to date.
Thank you Emma you're an Earth Angel,sincerely your videos have helped me get back to thriving and take back control from Anxiety ❤️😀xxxx
Hello, I have not yet watched all of your videos, but I have found the ones about panic attacks extremely helpful.
I was wondering if you might be able to talk a bit about nostalgia? I have been frequently having bouts where i “yearn” for previous times of my life. I am wondering why this could be so painful and if there is anything we can do to combat these feelings?
Well i thought that i was the only one experiencing that. I am yearning for that previous feeling of peace and (trying to find second word but its not working). I think that we are stuck in this circle called (almost) constant fear and worring about something bad will happen to us, at least i am. We need to learn something to get out of if. And i might have an answer. Create new things around you, do new things but also old, confront yourself. I almost got panic attack today and i was ready for it and because of that it went away. Every day is new battle and i am proud of everyone who is/was struggling.
I have asthma so my breathing for anxiety is just what I can do at any given time, I cannot do a specific rythm without getting stressed.
I'm usually aware of the way I feel and I always try to pay close attention whenever I feel anxious. My problem is, I get super nervous which makes me have an excessive amount of saliva & I constantly have to swallow. Any tips or ideas?
Thanks so much you're videos are helpful I live in a group home with different women one women is mentally unstable, one is a 400 pound bully they become the food police controling what is allowed to eat they mostly focus on me ,there's one women that stands and seems to go into a trance they move their hands like spider its really creepy .
I’ve been dealing with this nasal congestion while I get anxiety attacks it be grew if u can make a vid of that
😢 I noticed when I have nasal congestion and can't breathe out of my nose well, it often times causes me to have a panic attack.
anyone knows what are the apps at 13:36? I only recognize headspace
Breathe2Relax
Relax Lite
Elite HRV
Headspace
Needs to learn breathing a right way
As a kid, I would get in trouble when I would sigh.
“What’s all that about?!” Yada yada
Was never allowed to express
Hi, my mind always hanged and thought is powerful. I don’t have feelings and don’t know what to do that it will be normal… I couldn’t take any decisions
@-Therapyina.Nutshell Thank you for your time 🙏.. my big problem that i dont have feeling at all and i dont know how it Will be okej ..
❤
Thank you 🤍
I do have a question. Is breathing like this not teaching your brain that anxiety is bad?
Why are captions in Spanish??
Wait where is vid 24 ?!?
ua-cam.com/video/-v34YfjfKUk/v-deo.html
What's the meaning of 25/30?
This is the 25th video in a series of 30 videos.
Systems, Estlyyyyy Esatlyyy.
😀
Lol. I thought something is wrong with me when a long time ago I found out my heart rate increases when I breath in and decreases when I breathe out.
YEa
😌
Everything I tell you about you legally have to keep confidential. Right? Do you do any private eye work? Gum Shoe?
Thank you!
Omg 😨 I wish my anxiety would leave I live in constant fear, panic been in phyciatric hospitals 2 in the last 4 months and no doubt going nothing is getting better for me 6 months now I’m in hell we’re will this end please someone help 😢
same 😞 have they recommended an iop?
Please check DARE Response, APP is available
I had GAD. Seems to lessen around 6 months. Hold on it will get better. I cry out to Jesus every day for help. Medication didn’t help. I will pray for you.
Sing.
Always do this breath technique from Emma.
Exercise, exercise, exercise, until you get sweat, sweat, sweat...
Have a productive activity.
Let go your overthinking..
Let go for everything.
When your overthinking come, then do it again:
Sing, breath technique from Emma, exercise, exercise, exercise, until you get sweat, sweat, sweat... do productive activity, away your overthinking..
Let go for everything.
😊😊
YYYYY , YEb UsWEar shE 55555555555555555555555555🤍🖐
Snake is everywhere 😂😂
John 6:63.