By Christopher Paul Jones, Harley Street phobia expert and author of ‘Face your Fears – 7 steps to conquering phobias and anxiety’
Stress triggers our body’s primal fight or flight response, flooding our system with hormones that increase our state of readiness, which is beneficial in dangerous situations but detrimental when continuously provoked by daily stressors. Triggers for stress can vary, but for all of us, chronic activation of this response can lead to severe health issues like cardiovascular disease, anxiety disorders, and burnout.
A simple yet effective method to manage stress and anxiety is to focus on your breathing. Engaging in deep breathing exercises during stressful times helps to shift the body’s balance away from the stress responses of fight, flight or freeze and towards relaxation and restoration.
There are a variety of stress reducing breathing techniques, including Diaphragmatic Breathing and Alternate Nostril Breathing (known as Nadi Shodhana in yoga). One of the most effective methods is 4-7-8 Breathing.
Developed by Dr. Andrew Weil, this breathing pattern is designed to be a natural tranquiliser for the nervous system. To practice, you breathe in for a count of 4, hold the breath for a count of 7, and exhale slowly for a count of 8. This helps to control the rhythm of breathing and can be particularly effective in reducing anxiety or helping to induce sleep.
The pattern of holding the breath and then slowly exhaling increases the amount of carbon dioxide in the blood, which can help enhance the cardiopulmonary connection. This breathing rhythm can influence the brain’s chemistry through increased production of calming hormones like endorphins.
These are the steps to follow.
Exhale: Begin by parting your lips and making a whooshing sound as you exhale completely through your mouth.
Inhale: Close your lips, inhaling silently through your nose as you mentally count to four.
Hold: Hold your breath for a count of seven.
Exhale: Again, exhale completely through your mouth, making a whooshing sound for a count of eight.
Repeat: This cycle is repeated for four full breaths and can be practiced twice a day to manage anxiety or before sleep.
Through conscious effort and regular practice, anyone can harness the power of their breath to cope with stress.
ABOUT THE AUTHOR
Christopher Paul Jones is a leading Harley Street phobia expert and author of ‘Face your Fears – 7 steps to conquering phobias and anxiety’. Having overcome his own phobias, and conducted 20+ years of research across Europe, North America and Asia, Christopher has developed an integrated approach combining mainstream psychology with cutting edge techniques: The Integrated Change System™. The system aims to change the mind’s danger response and leave people free and happy to enjoy things they once found terrifying. A fear, anxiety or phobia can be cured in as little as a session. Christopher’s clients come from all over the world and include Hollywood actors and Oscar nominees, models, musicians, presenters and celebrities.
