Using the Breath as a Tool to Counter Anxiety and Fear

A student came to me with an enormous amount of fear and anxiety. I got her on my table and opened the space for her to describe what she was experiencing. While she was speaking, I used my hands to feel for where the tension patterns were in her back, neck and shoulders. With my touch alone her anxiety started to lessen. Together, we would slowly count to ten out loud, and with each counting, her body started quieting down, and her tension patterns began to release.  I gave her very physical instructions.  I told her to feel the weight of her bones on the table. I helped her experience opening the jaw wide (releasing some of the pressure at the back of her skull), and I helped her identify the tension at the back of her tongue.

In the space of one hour, she began to see that the physical patterns of her body and the restrictions in her breathing were simply a result of habit. With guidance, hands- on instruction and my insight, she began to quiet the chronic panic that would build from breath to breath.You might imagine that her anxiety was only an emotional problem, but she already had tried a decade of talking therapy and it wasn’t having results that were measurable; it wasn’t shifting her behavior. Her tension literally lived in her body.

We continued to count out loud in series of 10’s, 1-2-3-4-5-6-7-8-9-10…and little by little her exhale increased from 10 counts to 50.  With the increase of exhalation, her muscle tension released, the panic subsided, and she began to receive a glimmer of hope, that perhaps she didn’t have to live crippled by anxiety.

In some cases, dealing with anxiety can be as simple as becoming aware of where we are unconsciously holding tension in our bodies, and consciously releasing and relaxing our bodies.


Click here for a practice to try at home. Enjoy!


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