The Mind Strength Method by Jodie Lowinger

Author:Jodie Lowinger [Dr Jodie Lowinger]
Language: eng
Format: epub
Publisher: Allen & Unwin
Published: 2021-01-15T00:00:00+00:00

Notice when worry is starting to boss you around and take immediate action by saying STOP. As worry will try to be very convincing in bossing you around, it is good for you to be quite strong in standing up to it. Lean into awareness of those bodily sensations – notice them and recognise them as the hijacking amygdala. Then move to Step 2.

Step 2: Take a few long, slow out-breaths

Let’s focus in on what typically happens with your breath when the sympathetic nervous system is activated. Adrenaline makes your heart rate increase and your breathing become rapid and shallow. This serves to oxygenate your muscles as your body primes itself to defend itself and stay alive. How do you breathe in order to stand up to the hijacking amygdala?

Traditionally, calm-down breathing is all about breathing deeply. ‘Just breathe deeply and you’ll be okay’, right? The challenge, however, is that when the amygdala is firing and the sympathetic nervous system is activated, the muscles in your body, chest and abdomen become tense. Breathing deeply when muscle tension is taking hold typically results in a feeling that you can’t get the air in – that you can’t breathe. In this context, deep breathing can actually exacerbate the anxiety. You might be inclined to interpret these physiological experiences in a catastrophic way and get anxious about the feeling of not being able to breathe, which triggers more fight or flight, and this can end up spiralling into a panic attack.

So, instead of trying to breathe in and struggling, you want to do the opposite – you want to take a long, slow out-breath. The best way to do this is through pursed lips.

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