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Breathing Tips for Reducing Stress and Anxiety

Apr. 14, 2020.

Step #1

Sit on a comfortable chair with your feet on the floor and your hands on your lap. Pick a spot on the opposite wall and stare at that spot. Count slowly to 20. Allow your eyelids to close as they begin to feel heavy when counting slowly to 20.

Step #2

Take a deep breath, and slowly exhale. Repeat a deep breath and slowly exhale 3 more times. With each breath imagine taking in peace and calmness, and with each exhale let go of the tension that is within your body.

Step #3

Close your eyelids as tightly as you can. Imagine the relaxation spreading through your body is like warm water. As it flows from your head down to your fingers down to your toes, imagine your safe place and explore that world.

Step #4

When you are done exploring your safe place, imagine yourself on top of an escalator. Step on the escalator and ride down, while counting backwards from 10. By the time you reach the bottom, you will be very relaxed.

Step #5

Enjoy the tranquility for several moments, and then get back on the escalator and ride back up as you count to 10. When you get to 10, open your eyes and feel relaxed, refreshed, and wide-awake.

Reference from the Amen Clinics

Generalized Anxiety Disorder (GAD)

GAD affects 6.8 million adults, or 3.1% of the U.S. population, yet only 43.2% are receiving treatment.
Women are twice as likely to be affected as men.
GAD often co-occurs with major depression.

Panic Disorder(PD)

PD affects 6 million adults, or 2.7% of the U.S. population.
Women are twice as likely to be affected as men.

Social Anxiety Disorder (SAD)

SAD affects 15 million adults, or 6.8% of the U.S. population.
SAD is equally common among men and women and typically begins around age 13.
According to a 2007 ADAA survey, 36% of people with social anxiety disorder report experiencing symptoms for 10 or more years before seeking help.

Specific Phobias

Specific phobias affect 19 million adults, or 8.7% of the U.S. population.
Women are twice as likely to be affected as men.
Symptoms typically begin in childhood; the average age-of-onset is 7 years old.

Treatment For Anxiety

Psychotherapy or “talk therapy” can help people with anxiety disorders. To be effective, psychotherapy must be directed at the person’s specific anxieties and tailored to his or her needs.