Breathe Your Way to Inner Calm: Techniques to Reduce Anxiety

Anxiety can be an all-consuming experience, leaving you feeling overwhelmed, stressed, and longing for a sense of peace. For many, the constant cycle of worry, overthinking, and stress feels inescapable. But what if you could break free from this cycle and find calm and balance in your daily life? The journey towards inner peace doesn’t have to be complex; sometimes, the simplest tools are the most effective.

In this blog post, we'll explore practical techniques to help you reduce anxiety and cultivate a sense of calm and ease. You’ll discover the benefits of Andrew Huberman’s Physiological Sigh and learn how to use Neuro-Linguistic Programming (NLP) techniques to reshape your mindset, break anxiety patterns, and be more present.

1. The Physiological Sigh: A Simple Breathing Technique to Calm Your Mind

The Physiological Sigh is a straightforward and effective breathing exercise that quickly calms your nervous system and reduces anxiety. Popularised by neuroscientist Andrew Huberman, this technique can be your go-to tool whenever you feel anxious or stressed.

Here’s how it works:

1. First Inhale: Take a deep breath in through your nose, filling your lungs as much as possible.

2. Second Inhale: Just as your lungs are full, take a second, shorter inhale through your nose. This helps fully expand your lungs.

3. Exhale: Slowly and fully exhale through your mouth, letting all the air out.

Repeat this for 2-5 breaths, and notice the immediate reduction in stress. This method activates your body's natural relaxation response, helping you return to a calmer state quickly. By regularly practicing this technique, you can train your body to respond to stress more effectively and regain a sense of control.

2. Box Breathing: A Simple Yet Powerful Technique

Another effective breathing technique is Box Breathing. This method is commonly used by Navy SEALs and athletes to stay calm under pressure. It involves breathing in a rhythmic pattern to help control your body’s stress response.

Here’s how to do it:

1. Inhale: Breathe in through your nose for 4 seconds.

2. Hold: Hold your breath for 4 seconds.

3. Exhale: Slowly release your breath through your mouth for 4 seconds.

4. Pause: Wait for 4 seconds before taking the next breath.

Repeat the cycle for a few minutes. Box Breathing not only lowers anxiety but also increases focus and mental clarity, making it an excellent practice to use throughout the day.

3. Neuro-Linguistic Programming (NLP): Change Your Thought Patterns

Some NLP techniques can be utilised as powerful tools to help you to adjust your mindset and break anxiety patterns. NLP focuses on the connection between language, thought, and behaviour, allowing you to reframe negative thinking and develop new ways of approaching challenges.

Here’s a simple NLP exercise:

1. When anxiety starts to creep in, pause and ask yourself: “What is my mind focusing on that’s creating this feeling of anxiety?”

2. Acknowledge the thought and then reframe it. For example, if you’re anxious about a work presentation, instead of focusing on fear, shift your mindset by asking: “What positive outcomes can I expect if I approach this with confidence?”

3. To reinforce this shift, visualise yourself successfully navigating the situation and achieving your desired outcome. Imagine the relief and pride you’ll feel once you’ve faced the challenge.

This technique helps redirect your mind from a negative focus to a more constructive and optimistic perspective. Over time, you can reprogram your habitual responses to anxiety triggers, reducing their impact on your daily life.

4. Progressive Muscle Relaxation (PMR): Release Physical Tension

Anxiety often manifests physically, creating tension in your muscles. Progressive Muscle Relaxation (PMR) is a simple technique that involves tensing and then relaxing each muscle group, helping you release physical stress and calm your mind.

Here’s how to practice PMR:

1. Start at Your Feet: Tense the muscles in your feet for 5 seconds, then release.

2. Move Up the Body: Gradually move up, tensing and relaxing each muscle group—legs, abdomen, hands, shoulders, and face.

3. Breathe Deeply: Focus on your breathing as you do this, taking slow, deep breaths in and out.

PMR not only helps you become more aware of where you carry stress but also enables you to release that tension, bringing both physical and mental relaxation.

5. Grounding Techniques: Stay Present and Connected

Grounding exercises can help when anxiety makes you feel disconnected or overwhelmed. These techniques focus on bringing your attention back to the present moment, helping you regain a sense of control.

Try the 5-4-3-2-1 Technique:

1. 5: Look around and name 5 things you can see.

2. 4: Identify 4 things you can touch.

3. 3: Listen and name 3 things you can hear.

4. 2: Recognise 2 things you can smell.

5. 1: Focus on 1 thing you can taste.

This method activates your senses, grounding you in the present and diverting your mind from anxious thoughts.

Combining Breathing and NLP: A Holistic Approach

Combining these breathing exercises with NLP can amplify the benefits. Breathing techniques like the Physiological Sigh and Box Breathing quickly calm your nervous system, creating a relaxed state where you can then use NLP to address and reframe anxious thoughts.

Example Practice:

1. Begin with 2-5 rounds of the Physiological Sigh to calm your body.

2. Once you feel calmer, identify the anxious thought pattern.

3. Use the NLP reframe to shift your perspective, focusing on potential positive outcomes or solutions.

4. Visualise success, reinforcing your new, positive mindset.

Conclusion

Anxiety is a common experience, but it doesn’t have to define your daily life. By integrating simple techniques like the Physiological Sigh, Box Breathing, NLP reframing, Progressive Muscle Relaxation, and grounding exercises, you can develop a toolkit to manage anxiety effectively. Each of these techniques offers a quick way to reconnect with your inner calm, helping you navigate life’s challenges with more confidence and ease.

Take Action: Start by choosing one or two techniques and practice them daily. Over time, you’ll find what works best for you, and you’ll have the tools to help calm your anxiety whenever it arises.

Jamie, Life Coach and NLP Master Practitioner, Humanfolk provides personal coaching for life and work.

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