Go-To Coping Skill

What is my go-to coping skill? Whether I am helping someone with anxiety or noticing the similar sensations of my heart beating faster and my mind racing, I first try 4-6-8 breath.

What's that?

You inhale for the count of 4.

Hold your breath for the count of 6.

Then, exhale for the count of 8.

Repeat, as many times as needed.

Those sensations of anxiety are your sympathetic nervous system turning on (fight or flight) to protect you from a real or imagined threat. So, why do I go with 4-6-8 breath? Well, when we exhale longer than we inhale, we are letting our body know that we can go back into our parasympathetic nervous system (rest and digest), because we are safe. When we are under threat, we increase our breathing. This is a bottom-up approach to calming ourselves. I also think that the counting helps distract us a bit from our racing thoughts, which is an added bonus! I should add that if breathing that deeply is new for you, it might be a little intense, so you can modify it to 2-4-6 or whatever makes sense for you. I want to invite you to practice this a bit before you feel really anxious, stressed, or overwhelmed, because the more we practice these skills, the easier it will be to remember them when we really need them. I even know some folks who write skills down, so that they can access them when they need them.

As always, take what is helpful and leave the rest. I hope you have the week you need.