Shallow breathing is an automatic physical response to anxiety, and shallow breathing can also cause anxiety - it’s a bit of a chicken and egg thing, a loop where it’s hard to find which comes first.

Learning to change your breathing can help you control anxiety and become calm. It sounds very simple, but like all simple truths it can take a while to get the hang of.

Here’s how to get started in controlling your breath to reduce anxiety when it strikes, and better still, to train yourself to feel calm and in control so that anxiety doesn’t catch you unawares.

Cultivating Awareness of Your Breath

You can learn to notice the signs of increased anxiety before it peaks. Once you're aware of the increasing presence of anxiety, you can consciously counteract it by slowing and deepening your breath.

If you know certain situations make you feel anxious, then start breathing deeply and slowly before you are in that situation. You could think of it like a protection routine. Just like a diver checks his oxygen tank and mask and tests breathing with them before jumping into the sea. You can check your posture and breathing before you enter stressful situations.

Drop your shoulders, stand up straight and breath deeply down into your stomach, gradually slow your breathing down and try and hold your breath for a second before breathing out. When you do breath out, make sure you do it fully and try and pause for a second or two with your lungs empty before you breath in again.

Those who practice meditation know that it is in the gaps between breaths that you can find calm and peace. Calming your breath in this way and allowing pauses between inhalation and exhalation has a direct calming effect on your mind.

If you wake up with anxiety in the morning, you can go through the above to tame it and start your day feeling more in control. It may take some time to get the knack and get in the habit, but it will work, especially if you rise to the challenge and practice regularly.

Developing a personal practice

I often think of how highly trained people such as members of the SAS can handle incredibly volatile situations where most of us would freeze or freak out.

How do they do it? Training and practice. Over and over again. Learning to train and change your breath requires practice too. The good news is that breath training is pleasant and easy. And you can get started today simply download an MP3 of your choice and listen to it on your computer, MP3 player, or iPod every morning and every night. It will only take you about 5 minutes per session and you will start to notice the benefits immediately.

(CC) FLICKR photo by: W1LL33 

Technorati Tags: anxiety relief, breathing exercise MP3, breathing

What’s next?

Other articles you might find of interest:

5 Natural Ways to Stop Anxiety & Calm Your Mind

Breathing for Beginners

The Peaceful Mind

If you found this article interesting please bookmark it so that others can enjoy it too:

New Beginnings in Breathing

Guided Meditation MP3 Download

Discover the anxiety beating powers of deep breathing. With this guided breathing meditation, Ananga talks you through how to deepen and lengthen your breath so that you can instantly feel more calm. With regular use of this meditation exercise you can enjoy reduced stress and anxiety and a deepening sense of peace with every listening.

Download now and discover how to blow stress away anywhere and anytime you choose...

 
High Quality Guided Meditation Instant MP3 Download
Our Price: $1.95

Secure Payment and Instant Access
Once you've purchased an MP3 you will immediately be sent an email containing an encrypted link that will allow you to download the file instantly.

This guided meditation is featured on the Beautiful Calm Meditation CD - find out about the full collection here