How to Slow Down Your Breathing for Anxiety Attack Relief


– Hey, everybody, Dr. Siobhan France here, physical therapist from And in today’s video, I’m gonna be sharing with you how to slow down the
rate of your breathing if you’re having an anxiety attack. So for the best advice on
finding joy, happiness, minimizing stress while
dealing with anxiety, then make sure to subscribe to my channel and click the bell so
that you are notified every time I post a new
video every Tuesday. So if you feel like anxiety
really takes over you and your heart rate starts to speed up and you feel like you
just can’t control it, then stick around to the end of this video because I’m gonna be sharing with you three steps that you can do immediately to help slow down the
rate of your breathing and minimize the anxiety attack. These are strategies that I
have used as well as my clients. They are getting some amazing results, and I would love that for you as well. Okay, so let’s get into step number one, focus your attention. Now, when there is a
situation that has triggered this anxiety or an anxiety attack, then oftentimes, we look
to put our attention and focus on the outside of us. That can actually increase
the rate of our breathing and increase anxiety as well. So what you wanna do is
focus your attention, but very specifically
on your heart center. So I even like to sometimes
put my hands right here. That increases my body awareness, but focus your attention
right here over your heart and just breathe deeply
right into this space. And breathe in through your nose and then slowly out through your mouth, and you wanna consciously look to decrease that breathing because your attention is now focused here on your heart. So what we’re looking here to do is bring our attention back to our body. We don’t want our attention
on the outside source, the outside case, situation, whatever. We don’t want our attention out there. We want our attention in here at right within our body. So our body knows that it’s safe, our body knows that it’s okay, and nothing is here to harm us. So focusing on that heart center will help to slow down the rate of your breathing. So let’s get into step number two, listening to music. Now, I know this might
seem really trivial, but there are certain tones and sounds that can really help to decrease the rate of our breathing and also keep calm our brain waves because our brains starts to even get all scattered when we’re
in a state of anxiety. So having a go-to playlist, whether you listen to iTunes or Spotify, I personally listen to Spotify, but whatever your playlist is of tunes that kinda soothes you and calms you, that’s really what you’re looking to do. So you can have as many songs as you want, change it up, but whatever it is, make sure that you have
your go-to playlist. Comment below with what you have actually done in the past to decrease anxiety and slow the rate of your breathing down. I would love to know. Okay, so let’s get into step number three, saying a mantra. So the mantra is, “Everything is always working out for me.” This is actually a quote
I got from Abraham-Hicks, and that’s something that
she says all the time and I started to adopt
it if ever I needed to. And so, I close my eyes and I say, “Everything is
always working out for me, “everything is always working out for me.” I focus my mind and my attention on those words. Sometimes I even combine step number one and step number three together. So I may focus my attention
here on my heart center, put my hands over, and I’ll close my eyes and I’ll say, “Everything is always working out for me, “everything is always working out for me,” and I continue to repeat that until I feel the rate of my
breathing start to slow down. I’ve regained my energy, my energy is no longer
in this outside world, but it’s my inner world
that I am controlling on how to respond to a situation because anxiety is nothing
more than a response. The fact that our heart
rate is going up is just a response to a situation
that has triggered us. So that is what I like to do, that is my favorite mantra, “Everything is always working out for me.” And it’s got this nice, soothing, almost feel to it when you say it because everything is
always working for you. So if you’re wondering
how to decrease the amount of stress that you have
in your daily life, which will decrease the level
of anxiety that you have, which will decrease the fact that your breathing has gotten out of control, then click the link below
because I actually made a video on how to minimize
stress on a daily basis even if you’re dealing with anxiety. So the goal of all of this is
really to remain consistent. I know if you’re dealing with anxiety, you can have more days where you’re feeling anxious rather than not, but how do we really remain consistent? Well, it all starts with
having a success ritual, and so I actually created
a free resource for you. It is the Morning
Success Ritual checklist, and I posted a link down
below for you to grab that because it is all
about remaining consistent and kind of getting ahead
of it before it even arises. Last but not least, I have a secret society on
Facebook that I have created, Mindset for Career Driven Women. I would love to have you join us. There is a link down below in order to join that group as well. So if you liked this video, be sure to like it and also subscribe to
this channel so that you can get more videos on
how to decrease anxiety, find true joy, happiness, minimize stress and really just live a life of harmony, especially if you’re
a career driven woman. If this video was helpful for you, let me know in the comments. I would love to know how it was helpful, and be sure to share
this video with someone who you know can also benefit from it. I will see you all in the next video. Bye.


5 Responses

  1. Dr. Siobhan France

    December 4, 2019 2:24 am

    Thanks for watching this video on how to slow down your breathing for anxiety attack relief! Comment and let me know your takeaways.

  2. J Rock Yoga

    December 6, 2019 11:47 pm

    I absolutely love the tip about focusing on your heart center. I've definitely used that focus before and I also try to focus on a few things in the room and name them out loud to bring myself back to present awareness ❤


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