Mind Hack: Combat Anxiety with This Breathing Technique | Big Think

Mind Hack: Combat Anxiety with This Breathing Technique
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Most people are familiar with the technique of taking deep inhalations to relax themselves, but one breathing technique is more effective at returning your body to a naturally calm and connected state.
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JANE MCGONIGAL:
Jane McGonigal, PhD, is a senior researcher at the Institute for the Future and the author of The New York Times bestseller Reality Is Broken: Why Games Make Us Better and How They Can Change the World. McGonigal's newest book is titled SuperBetter: A Revolutionary Approach to Getting Stronger, Happier, Braver and More Resilient--Powered by the Science of Games. Her work has been featured in The Economist, Wired, and The New York Times and on MTV, CNN, and NPR. She has been called one of the top ten innovators to watch (BusinessWeek), one of the one hundred most creative people in business (Fast Company), and one of the fifty most important people in the gaming industry (Game Developers Magazine). Her TED talks on games have been viewed more than ten million times.
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TRANSCRIPT:
Jane McGonigal: A lot of people are very familiar with the technique of slow breathing or deep breathing to try to relax. But it turns out there’s a breathing technique that is more effective than that. I call it the power breath. And the way you do it is that you exhale for twice as long as you inhale. So you might inhale for a count of four and exhale for a count of eight. If you’re really kind of worked up maybe you can only inhale for two and out for four when you get started and then you kind of slow it down more as you go. Maybe inhale for eight and exhale for 16 once you get really good at it.

And it turns out that the reason why this works so effectively to calm yourself down is that it triggers a switch in your body’s nervous system from sympathetic nervous system state to parasympathetic. And parasympathetic is a nervous system state that’s associated with what they call "rest-and-digest." Some of that I think is for more like "fight-or-flight." So if you’re in a kind of fight-or-flight state, and you don’t want to be feeling that way, you can do this power breath: inhale for four, exhale for eight, and switch. Just you get to decide whether you’re in fight-or-flight or rest-and-digest.

Or another one is "connect." They call them "calm-and-connect" state. And this has been used effectively by people for all sorts of things for stopping a panic attack, for reducing the symptoms of a migraine, for dealing with muscle spasms or muscle cramps. Anything you can do to get your body to switch into that calm-connect, rest-and-digest state it can help with that.
There’s a simple reason why this form of breathing helps switch your body into that calm-and-connect, rest-and-digest state which is that when you are naturally calm, when you are naturally resting and not thinking about your breathing, that is the breathing pattern that your body adopts. So you’re basically fooling your brain and body into thinking that you’re already calm and connected, that you’re already at rest by breathing the way you would be breathing if you were naturally in a state of calm and connection.

[AndyLifeInVideo]

I literally just tried this out as I was watching the video, and yes, it did work!

In the nose, wait four heart beats, out the mouth, repeat.

[slimkilla]

Exhale for as twice as long as the inhale... Excellent advice!

[thespycrab]

This may acually be really useful. Thank you.

[tamicha]

I've also noticed that when I check my heart rate, it slows down on the breath out when I hold it....but speeds up when I take a deep breathe in. This all seems to be counterintuitive to the common wisdom about taking deep breathes when anxious/panicking.

[atypical_moto]

Same technique used in freediving. It works to calm you by lowering your heart rate and also clears a safe amount of Co2 out of the blood stream. Both help to increase your breath hold time. Nobody is more in a Zen state than a freediver 1-2-300ft deep with only the air in his lungs to get him to the surface. One wrong thought can be fatal.

[pacoval]

finally, some practical advice from BT.

[walexander]

I put my tongue on the roof of my mouth when I feel anxious or paranoid which is pretty much all the time. I think it helps keep me calm

[codyaames]

I will have to play around with this, thank you :)

[MK-umlc]

Can I do this sitting or some sort of posture needed?

[Whodatbuoy]

pretty standard technique, I learnt it whilst scuba diving. so I don't burn through my air.

[LeonidasGGG]

If you ever did swiming you'll learn this technique. Another reason why swimming is one of the best exercises for everyone.

[Adrian-mdkf]

I was having a panic attack just now, and this worked thank you

[fiddlewheelx]

I just get even more stressed out by this, it makes me try to relax, only to get even more panicked and stressed out.

[Antifadiva]

trying to imagine what I feel like breathing when I'm gone... Realized that when I'm calm I never really remember to take note of how I feel or how my breathing feels... Mind blown

[merilaine]

I want to try this method so that situations that usually cause my anxiety will feel neutral again. but what exactly does it mean? 4 and 8? do I wait 4 seconds and then exhale or do I exhale for 4 seconds?

[redwoods]

This is an ancient yogic breathing technique. Ask any yoga teacher. I learned this exact technique over 40 years ago in a yoga class.

[vgm]

can i use this method for premature ejaculation to delay it ?

[marconatura]

I know this technique from the yoga context.

[dumitruonofrei]

Exercise regularly
Seek help from others
(I learned these and more ideas on Trevs Panic Fixer site )

[LeeboProductions]

Engaging your parasympathetic nervous system ventral-vagal complex is another way you can get out of a sympathetic nervous system state.