Soothe away anxiety with rhythm breathing technique says Doncaster therapist

This might include low moods and an increase in negative thinking.

If you are experiencing problems with negative thinking, cognitive behavioural therapy can help.

The following CBT technique is called soothing rhythm breathing and will be particularly helpful for people struggling with an increase in physical anxiety symptoms such as shaking,

sweating, increased heart rate and shortness of breath.

Soothing rhythm breathing works by engaging the parasympathetic nervous system, or ‘soothing system’.

This directly dampens down our threat system which is the system in our bodies which creates the fight-or-flight response.

The fight-or-flight response goes back to primitive times and involves our bodies creating a surge of adrenaline to prepare us to fight, or take flight from an attack or threat.

The problem in this current situation is there is no ‘physical’ threat for us to fight off, or take flight from, so we are therefore left with the physical symptoms of the fight-or-flight response, with nothing to use them on.

To engage in soothing rhythm breathing, sit or stand upright and try to take a relaxed stance.

Inhale slowly for five seconds, pause for a second and then exhale slowly for five seconds.

Repeat this for two-three minutes to allow the calming effects to take place.

Practise this as often as you can throughout the day, especially when you notice anxiety starting to rise.

This should combat the fight and flight response to some extent and help to keep unpleasant symptoms at bay.

If you feel you are struggling with your mental health and feel CBT may be helpful, feel free to ask me any questions directly by contacting me via social media – fb.com/therapyinyorkshire and Instagram @theyorkshiretherapist Alternatively, visit theyorkshiretherapist.co.uk You can also access free therapy through the NHS by contacting your local IAPT service - see nhs.co.uk​​​​​​​