Dr. Daniel Amen shares an easy breathing thing to fight stress and anxiety

Anxiety can slip at any time in any place.

But a little practice can help calm the body and mind, according to experts.

In an interview with Fox News Digital, Dr. Daniel Amen – Psychiatrist, specialist in cerebral imaging and founder of Amen Clinicals in California – recommended a simple way to reduce anxiety in a society that is “chronically stressed”.

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“These high levels of cortisol (stress) really damage your brain and put fat on your belly,” he warned. “Thus, having a stress management program is absolutely essential.”

According to Amen, the simplest approach to the reduction of anxiety is diaphragmatic breathing, a deep breathing technique that fills the air belly and contracts the diaphragm. (See the video at the top of the article.)

Having a stress management program is “absolutely critical” in today’s world, said Amen. (istock)

You will find below a ventilation of the breathing pattern.

1. Inspire a big breath for four seconds.
2. Hold it for a second and a half.
3. Exhale for eight seconds.
4. Remember your breath for another and a half second.

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By taking twice as much time to expire, he triggers an “automatic relaxation response”, noted Amen.

“It increases something called your parasympathetic, which tells your body the opposite of combat or flight …” Things are fine, we are safe. Let’s go “,” he said.

Take twice as much time to breathe than to trigger a relaxation response in the body. (istock)

In addition to calming the mind, the variability of the heart rate improves considerably with this breathing technique, slowing heart rate and improving cardiovascular health, according to Amen.

“All in all, it’s about 15 seconds, and if you do this four to six times, you will notice that your whole body is starting to relax and feel calm,” he said.

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Many people who experience episodes of anxiety such as panic attacks tend to leave the situation, whether it happens at the grocery store or at a party, noted Amen.

But the expert said that when you feel a panic attack, it is better to “never leave” – Otherwise, anxiety will begin to control you.

When you feel a panic attack, it is better to “never leave” – Otherwise, anxiety will start to control, said an expert. (istock)

Instead, he recommends staying, breathing deeply and “killing ants”, also known as “automatic negative thoughts” that come to mind.

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“There is nowhere in school where people teach us not to believe all the stupid things we think,” he added.

“Whenever you are sad, crazy, nervous or out of control, just write what you think and ask yourself:” Is it really true? “”