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  • Dena Lampert

The One Foolproof Technique to Reduce Your Anxiety

The feeling of anxiety, or fear, occurs both emotionally and physically. When we feel emotional anxiety, it is always connected to thoughts that drive the feeling.  These thoughts are different for every individual because we each have all developed our unique fears and worries based on our life experiences.  However, physical symptoms of anxiety tend to be pretty consistent for most and include the following:

·      Increased/rapid heart rate

·      Rapid breathing

·      Feeling warm or sweating

·      Stomach pain or nausea

·      Aches or tension in other muscle groups

Many of you will notice that you are experiencing some of these symptoms (sometimes very intensely) before you recognize that it is connected to your anxiety.

It's All About Our Biology..

Why is it that we experience these physical changes, that are sometimes extremely uncomfortable?  When we recognize a situation that we believe is fearful, our brain and body goes into a fight or flight mode. 

If you can imagine how one of our early ancestors, a caveman, survived in the world.  Imagine what would happen when a saber tooth tiger wandered into the cave while our ancestor was trying to prepare a meal for his family.  Our caveman has two choices.  He can fight the tiger or run for his life.  Either way, his body must physically prepare for this.  His muscles will tense up, and blood will rush to those muscles as they will require more oxygen which makes him hot and maybe start to sweat.  His heartbeat and breathing will speed up as he needs to spring in to action.  All of these changes need to occur in order for our caveman to survive this event.

Anxiety becomes a problem when our brain and body sees the identified fear as a life or death event when it clearly is not.  We experience all of these physical symptoms to prepare ourselves to survive something catastrophic, yet the fear is generally connected to issues that are not fatal.

The Foolproof Technique That Will Help

The quickest and easiest action you can take to reduce your anxiety is BREATHING.  Slow and controlled diaphragmatic breathing will reverse the process that your body has begun to prepare you for the catastrophe.

Diaphragmatic breathing is achieved when you breathe deeply into your belly.  You will see that you stomach is rising and falling when breathing, as opposed to your upper chest.  Additionally, you want to slow your breathing down.  Count to three with each inhale and exhale and say the word “Relax’ to yourself.

Diaphragmatic breathing slows the breath which slows your heartrate, which will ultimately reverse all of those uncomfortable physical feelings you feel when you are anxious.

Practice this technique every day! THIS WILL MAKE A DIFFERENCE WITH YOUR ANXIETY!

If you have any further questions about diaphragmatic breathing or other tools to reduce anxiety, call Dena Lampert, LCSW,CASAC,ACT at (516) 208-3792 or email me at to make an appointment with me.


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