Diane Strachowski, Ed.D, a licenced psychologist, told POPSUGAR that coping strategies that relax the body will indirectly calm the mind. When you're anxious or stressed, your natural response is to hold your breath — that this is called "sympathetic arousal," otherwise known as the fight or flight response, Dr. Strachowski explained. Restricted breathing sets off a cascade of other symptoms, including lightheadedness, a racing heart, or the feeling of being out of control.
"The solution is to engage the parasympathetic system or the relaxation response by doing breathwork," Dr. Strachowski said. "The technique involves filling the lower belly — also called the diaphragm — with air, then releasing the breath with exaggerated force." When you do this, make a whooshing sound on the exhale. Dr. Strachowski recommends repeating this cycle for 10 minutes for optimal results.
"With more oxygen and a relaxed body, the brain gets the message, 'Nope, there is nothing to worry about here,'" she explained. "People who have done healing breathwork are less likely to experience intrusive thoughts."