| Social Anxiety |
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Slow breathing
Your breathing rate increases automatically as part of the fight or flight response. Learning to slow down your breathing rate when you are anxious can settle some of the other anxious sensations as well as help you to focus your mind.
1. First, time your breaths for one minute (1 breath in and out equals one).
2. Then sit down comfortably in front of a clock or a watch with a second hand and start to focus your mind on your breathing.
3. Breathe only through your nose.
4. Try to breathe using your lower stomach/ diaphragm, rather than your chest muscles. Relax your stomach as much as possible.
5. Take a regular breath in for 3 seconds and then breathe out for 3 seconds. Each time you breathe out, think to yourself the word "relax" and let a little more tension go from your muscles - let your shoulders drop, relax your face.
6. Continue breathing in this 6-second cycle for 5 minutes.
7. At the end of this, count your breaths again for one minute. Write this down.
The average person takes 10 to 12 breaths per minute at rest. Your breathing rate may be higher than it should be. Some people with social anxiety overbreathe constantly, while other people find that their breathing rate only goes up when they are anxious. In both cases slow breathing can help.
To begin, you will need to practice when already relaxed. Then you can gradually practice in anxious situations. Like learning any new skill, slow breathing takes time and regular practice. You should practice this at least 4 times a day.
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