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Breathe to Reduce Anxiety

Dr. Weill Says -- Feeling Anxious? Try Breathing

Dr. Weill recommends this stimulating breathing exercise when you are feeling anxious.  What I like about it is that sometimes, when feeling anxious, it is difficult to take big, deep relaxing breaths. I think this might be easier in times like that. 

When you first begin, try it for just 15 seconds, increasing the duration by five seconds every time until you can complete one full minute. Always breathe normally between exercises.
  1. Sit upright with your back straight, eyes closed, and shoulders relaxed.
  2. Place the tip of your tongue against the bony ridge behind and above your upper teeth.
  3. Breathe rapidly through your nose, in and out, with your mouth slightly closed.
  4. Keep your inhale and exhale short and equal. Your chest should be almost mechanical in its movements - moving air rapidly, like a manual bicycle pump.
  5. Try to inhale and exhale three times per second, if you can, keeping your breath audible.
Ideally, you will feel the muscular effects of this breathing exercise at the base of your neck (just above the collarbone) and at the diaphragm. Put your hands on these areas to get a sense of the movements