How to Overcome Anxiety – and Stop It From Coming Back
If you’ve ever had an attack – you’ll understand exactly why sufferers are so desperate to find the means for how to overcome anxiety.
As everyone knows, being in a state of panic is awful. And it is 10 times worse if it happens to you on a regular basis.
When an attack begins…
Your breathing is the first thing that changes. The moment you start to feel uneasy, you’ll notice that the pace of your breathing picks up. You may get that awful feeling of not being able to catch your breath. Some people feel like they’re choking on air, are pushed into a corner, or the walls are closing in on them.
When you fill your lungs with air by breathing in, you activate your sympathetic nervous system. This system helps get your body ready for action – prepping it for the classic “fight or flight” response.
But we don’t actually breathe effectively during an attack. We gasp for air like we’re clutching at straws; like a runner going all-out, sprinting for the finish line.
And research shows that people who panic regularly have a higher-than-normal breathing rate than those who don’t.
Breathing is your biggest obstacle, your biggest hurdle, if you want to learn how to overcome anxiety and relax.
The key is out, not in
To defuse your panic attack, you need to mobilise your parasympathetic nervous system. This system is engaged when you release air by breathing out, and it causes you to become relaxed.
This is why people sigh when they are stressed and anxious. By releasing their breaths slowly, their bodies automatically become calmer.
The golden rule therefore, is to breathe out longer than you breathe in, and you will start to relax.
Change the way you breathe – and overcome your anxiety
To help people take control of their breathing when they’re facing stress, or an anxiety attack, we teach the 3/5 breathing technique.
It’s very simple to learn. All you need to do is focus on your breathing, then breathe in to the count of 3, and let your breath out slowly to the count of 5.
(Please note that you do not have to count in actual seconds, but you can count quickly or as slowly as you feel comfortable with. The underlying principle of breathing out longer than you breathe in remains the same, regardless.)
Deliberately breathing in a relaxed manner is the first step to reconditioning your instincts so that you will feel more calm and collected when faced with the same trigger or situation the next time around.
But the problem here is, what to do in the middle of an attack?
How self-hypnosis can help
After all, people are right to think that if they’re in the middle of a panic, the last thing they’ll think about is trying to slow down their breathing.
Of course they’re right.
But this is where self-hypnosis steps in.
With self-hypnosis, you can practise the 3/5 breathing technique while hypnotically imagining yourself in a stressful or anxious situation. You will find that you continue to control your breathing, despite the panic.
This creates a “behaviour template” and embeds it in your subconscious.
So the next time you find yourself in that exact same situation, instead of your breathing rushing and racing away, you will automatically and instinctively start doing your 3/5 breathing, without having to engage it consciously.
This process can help you reprogram your reactions to any environmental stressor or stimulant, so that you overcome your anxiety, and remain calm through any situation with relaxed breathing.
Start your treatment today
At the Self Hypnosis Academy, we have created a course that will get you feeling relaxed and calm when you need to be. By combining self-hypnosis with controlled breathing, you’ll be able to overcome your anxieties and sail through life’s stressful situations easily.