Dr. Daniel Amen shares an easy breath trick to combat stress and fear

In today’s fast-paced world, stress and anxiety can creep up on us at any moment. But according to experts, there is a simple practice that can help calm both the body and mind.

Dr. Daniel Amen, a renowned psychiatrist and founder of Amen Clinics in California, recently shared his insights on reducing anxiety in a society that is constantly under stress. One of the simplest ways to combat anxiety, according to Dr. Amen, is through diaphragmatic breathing.

This deep breathing technique involves taking a deep breath in for four seconds, holding it for one and a half seconds, and then exhaling for eight seconds. By taking twice as long to exhale as we do to inhale, we activate the body’s relaxation response, known as the parasympathetic tone.

Not only does diaphragmatic breathing help calm the mind, but it also has significant benefits for heart health. Dr. Amen explains that heart rate variability improves with this breathing technique, which can help regulate heart rate and improve cardiovascular health.

In moments of anxiety, such as panic attacks, Dr. Amen advises against fleeing the situation. Instead, he encourages individuals to stay put, practice deep breathing, and challenge any negative thoughts that may arise.

By acknowledging and questioning the validity of these automatic negative thoughts, individuals can gain control over their anxiety and prevent it from taking over. This practice of mindfulness can help individuals navigate through moments of stress and anxiety with greater ease.

So the next time you feel overwhelmed by stress or anxiety, take a moment to pause, breathe deeply, and challenge any negative thoughts that may be clouding your mind. By incorporating diaphragmatic breathing into your daily routine, you may find yourself better equipped to handle life’s challenges with a sense of calm and clarity.

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