Try the 4-8 Breath to decrease Anxiety
Here’s a short video about using your breath to decrease Anxiety. If you would prefer to just read the transcript, it’s below the video.
Transcript of “Try the 4-8 Breath to decrease Anxiety”
Hi, I’m Dr. Elizabeth Bonet with floridapsychotherapy.com. My practice is in Hollywood, Florida if you’re local. Today, I’m going to talk a little about the 4-8 breath. In general, when you have anxiety, when you’re coming in for anxiety, one of the first things you learn is how to breathe. You can use your breath in different ways. People will say, “Oh my God, breathing, yoga, yeah, I’m supposed to breath, I can’t breathe.” They get really confused about how really simply it is and also how informative.
The first thing to do is to start to notice how you are breathing, because our breath is a clue for us. It is a clue into . . . Are you in pain? Your breath will be shorter, coming faster, someone trying to catch their breath.
- Is it anxiety?
- Is it actual physical pain?
- Is it depression or sadness?
Sometimes sadness will come up. You’ll find yourself sighing a lot. That’s often a sign of sadness. Tiredness obviously will come up if you’re yawning a lot.
We use our breath all through the day. Everybody does, we just don’t really realize how much information is in our breath. One thing to do is to tune into that information, and say, “Okay, how am I using my breath? What’s going on? I’ve been sighing a lot today. What’s going on?” That’s one thing.
The next thing is to do a conscious breath. Once you’ve realized, “Oh my gosh, I’m sighing a lot today. I’m really sad. Do I need to do a conscious breath? Do I need to do something about that to help soothe myself, to help calm myself down during anxiety. Then you can move into that.
The Conscious Breath
The conscious breath is very easy. You can inhale to 4, pause, then exhale to 8.