Did you know that you can breath your way to a calmer you?

Need a way to clear your mind of negativity? Or maybe you want to settle those unwanted feelings of anxiety…

We have all been anxious or stressed about something in our daily lives. I know all too well that nagging voice in the back of your head, or that pit in your stomach giving you over active butterfly’s at just the thought of something you may be dreading, or maybe over thinking. It can seriously interfere with a what was once a pretty normal day.. or hey, maybe you rolled out of bed already feeling that way.

So, I wanted to share a technique that I’ve learned through my journey of tackling that pesky unwelcome “friend” called anxiety.

Years ago, I had a therapist. Let’s call him, “Joe”. Well, interestingly enough, I already knew Joe. He was a therapist at my past alternative school. Yeah! I went to one of those! But I was an obedient teenager, I swear! haha. I was actually quite quiet and shy, just unfortunately, overwhelmed by depression and anxiety. So, I needed a learning facility with that added bonus, therapy!

But yeah, I was excited to have Joe as my therapist at the local counseling facility that I chose to go to. I felt comfortable already having that established therapist to patient relationship. He was a pretty laid back guy. Easy to connect with, you know, someone a teenager would be able to open up to. Thinking back I’m sure that was his goal personality. Haha. But he was also very professional and had a lot of great tips. Especially for that thing lives loves to eat some of us up inside.. You got it! Anxiety.. We even shared our personal poetry together! It was pretty cool to know that someone else had such a passion for it as I did. I’ve always liked the edgy, free flowing side of life. I know right, typical alternative school drop out. “oops” LOL.

Okay, so as for the life saving technique! Actually quite literal, because I would honestly get so anxious that I’d eventually go into full blown anxiety attack mode, like all the time. So yeah, it felt quite life saving. I never knew how to tame that pesky feeling. I mean I never even knew that it was possible.. Other than a quick fix medication. Not that I’m against medication, but let’s be honest even being on an anti-anxiety pill, there are those days when it still sneaks through the cracks.

There was this breathing technique that Joe taught me. One that stuck with me all through the years, one that worked surprisingly well. At first when he mentioned what we were going to try that session, I felt like it was silly and there was no way that it would actually work. I didn’t have much faith in anything at that point in my life.. He said that he called it the 10 second technique. Sounds like a quick enough fix, right?

He began by telling me to always make sure I’m sitting in a comfortable seat or lying down before beginning. Pretty much any place that wouldn’t distract me, so someplace quiet. So we were in the perfect place! I was sitting in my comfy therapy chair! Okay. So, get comfy, check! He proceeded to instruct me to close my eyes and relax. To make sure I breathed at a normal pace and cleared my mind.

So, of course it’s important to be comfortable and to at least try to clear your mind, not breathing fast, as in hyperventilating, but I mean, hey Joe! not always possible! Right? …anxiety much?

Here is where the real art started. He said to close your eyes and count to ten, ten times. Making sure to breath steadily, count normally, don’t rush. Inhale through your nose and exhale through your mouth. Sounds easy enough right? And maybe you’re evening thinking, well okay, but how does this really help? It sounds too simple.

Here’s the most important part. When you are counting to ten, ten times. If you have even the smallest negative thought, you have to start over again from the beginning, until you can count to ten, ten times without any negative thought. And by that time, you are so distracted from those bad feelings and negative thoughts, that you are now back to reality, your body and mind totally let go of what was just putting your through so much chaos. You realize that you didn’t even get that dreaded anxiety attack, or if you were already having one, it’s gone! Or of course maybe you just had that nagging butterfly, pit in your stomach feeling.. but only now, it’s a thing of the past.

It’s not a cure for anxiety, but more a break away from the anxiety in that moment of time. I truly live by it. It’s not even something I thought would help when Joe first suggested we try it. It just naturally stuck. It stuck with me because it was my first true self calming technique to subside my anxiety. I will forever be thankful for that session.

I will always offer that technique to anyone who may need a helping hand with anxiety. I mean, you don’t even have to be diagnosed with anxiety to use it. It would even help for something as simple as those interview jitters!

And if anyone is wondering, I don’t see Joe anymore. I know! Who will I share my ever so edgy poetry with now? Well, I eventually went a different route in my journey, but know that it had nothing to do with my cool friend, Joe! He is out there somewhere teaching awesome anxiety techniques! And me?Well, I am, too.

Ten second breathing technique: (kick anxiety’s butt)

•Go to a distraction free environment.

•You can either sit or lay down. Just be sure that you are completely comfortable.

•Relax as best as possible and try to make sure you are breathing steadily. (Inhale through your nose, Exhale through your mouth) Steady breaths.

•Begin to count for 10 seconds at a time. (Normally paced counting) No rushing!

•Continue to count up to 10 seconds, 10 times. (Each time only thinking positive thoughts) Positive thoughts = positive feelings!

•Anytime you have any sort of negative thoughts at all. Start over from the beginning. 10 seconds, 10 times.

•It’s important to do this until you can get through the entire exercise with no negative thoughts at all. Nothing besides positivity!

You will then be on your way to a smooth, anxiety free day! Just as your deserve. Just as you will. Because you are strong and you will conquer that pesky unwanted visitor, we call anxiety.

For a crisis situation: •Call 1-800-273-TALK (8255) to reach a 24-hour crisis center, text MHA to 741741

“I CAN and I WILL. I will NEVER give up.” 🖤;