When you are feeling overwhelmed by anxious thoughts, it can be really hard to stay connected to yourself and the present moment. It is so easy to get carried away by our emotions, especially when we don’t have immediate access to our support system. Breathing techniques can be a valuable tool for managing anxiety and reducing its symptoms. By focusing on your breath, you can activate the body’s relaxation response and help calm the mind. Here are a few helpful breathing techniques we recommend for anxiety:
1. Deep Breathing: Find a comfortable position and take slow, deep breaths. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Exhale slowly through your mouth, letting go of tension with each breath. Repeat this pattern for several minutes, focusing on the sensation of your breath entering and leaving your body.
2. 4-7-8 Breathing: This technique is also known as “relaxing breath.” Close your eyes and take a deep breath through your nose to the count of four. Hold your breath for a count of seven. Exhale slowly through your mouth to the count of eight, making a “whoosh” sound. Repeat this cycle for a few minutes, allowing your breath to become slow and rhythmic.
3. Box Breathing: Visualize a box with four equal sides. Inhale slowly through your nose to the count of four as you trace the first side of the box. Hold your breath for a count of four as you trace the second side. Exhale slowly through your nose or mouth to the count of four as you trace the third side. Hold your breath again for a count of four as you trace the fourth side. Repeat this sequence for several minutes, focusing on the visualization and the sensation of your breath.
4. Diaphragmatic Breathing: Place one hand on your chest and the other on your abdomen. Take a slow, deep breath through your nose, allowing your abdomen to rise while keeping your chest relatively still. Exhale gently through your nose or mouth, feeling your abdomen lower. Practice this technique for a few minutes, allowing your breath to become deep and centered in your diaphragm.
5. Alternate Nostril Breathing: Sit comfortably and use your right thumb to close your right nostril. Inhale slowly through your left nostril. At the top of your breath, close your left nostril with your right ring finger and release your thumb, opening your right nostril. Exhale slowly through your right nostril. Inhale through your right nostril, close it with your thumb, and open your left nostril, exhaling through it. Continue this pattern, alternating nostrils for a few minutes, focusing on the flow of air and the sensation it creates.
Remember, practicing these techniques regularly, even when you are not feeling anxious, can help build your ability to use them effectively when anxiety arises. They can be used in combination with other coping strategies, somatic movement like yoga or stretching, and professional treatment, to manage anxiety and promote a sense of calm and well-being.
THERAPY SERVICES FOR ANXIETY WE OFFER IN MANHATTAN & BROOKLYN, NEW YORK
The truth is, there’s no single or one-size-fits-all approach to anxiety treatment. Everyone has a different approach to managing anxiety and anxious thoughts. That is why it’s important to get clear on what works for you. Once you have a better understanding of yourself and your values, you can start designing your life based on the things that are most important to you.
Therapy for women in Manhattan and Brooklyn is a great way to figure out how to manage your anxious mind. At Manhattan Wellness, we will provide you with a safe space to explore your feelings and goals. So you can find clarity on what you want for yourself. We will pair your vulnerability with our empathy and encouragement. Then together we will uncover the key elements that will take you from where you are now to where you want to be. If you are ready to make the changes you want in your life:
- Submit a Contact Form or Email Us at hello@manhattanwellness.org
- Learn More About Our Team of Female Therapists and Our Areas of Expertise
- Let’s Talk About How We Can Help You Feel Empowered & Ready To Take The Next Step.
We believe that you have the power within yourself to make the changes you want and find your version of success. Our female therapists are here to support you in navigating this journey. Allowing you to reclaim your identity and take control of your life. Thus allowing you to create the future you’ve been dreaming of.
OTHER THERAPY SERVICES OFFERED IN MANHATTAN, WESTCHESTER BROOKLYN, & THROUGHOUT NEW YORK
At Manhattan Wellness, our therapists are here to support you in navigating this journey and reclaiming your identity. So you can take control of your life and create the future you’ve been dreaming of. This is why we offer a variety of services to ensure you get the support, care, and guidance necessary. The therapy services we offer are Therapy for Maternal Mental Health, Self-Esteem Counseling, and Anxiety Treatment. Along with Dating/Relationship Counseling, Counseling for College Students, and more. Feel as if you are not living the life you deserve? Let’s talk about it.
