Clients with chronic generalized anxiety have frequent episodes of fight/flight in which they experience nervousness; increased heart rate, blood pressure, perspiration, and muscle tension; dizziness; suppression of T cells with reduction of the immune response to infection; a shutdown of the digestive system that may manifest in stomach pain, nausea, and vomiting; and a shutdown of the reproductive system which can stop men from having erections. Benzodiazepine drugs like Valium and Xanax are not the best solution to chronic anxiety because they can cause drowsiness, addiction, unpleasant withdrawal symptoms, and even breathing problems, seizures or death when mixed with alcohol..
What is a better solution? There are a variety of breath practices that activate the vagus nerve and the parasympathetic nervous system which reduces heart rate and blood pressure and increases feelings of relaxation, calm, and peace. To feel relaxed and calm I personally use a technique based on the work of Patrick McKeown. This involves nose breathing with modest inhalations/exhalations through the nostrils rather than full breaths which are more like sipping than gulping air. I do not try to blow my stomach outward and forward like a blowfish or a bellows. This is over-breathing which is neither healthy nor helpful. The way to begin is to sit upright toward the edge of your chair with your spine erect. your feet hip-width apart, your head facing forward with ears lined up with your shoulders, your shoulders relaxed and down, your jaw relaxed, and your tongue against the roof of your mouth with the tip just behind the front teeth. In this position begin breathing gently in and out of your nose while taking half-breaths that feel relaxed not giant forceful breaths that squeeze. As you get into the rhythm of breathing begin to notice such things as your diaphragm moving downward and your lungs spreading laterally as you breathe in. It also helps to notice the temperature difference between the cooler air you inhale and the warmer air you exhale. As you pay attention to such subtle “little things” you increase relaxation while detaching from noisy obsessive thoughts that causes disquiet and distress. You also become more present. After you master the technique through 5-minute sessions you can increase to 10 minutes.
