Natural healing for anxiety, panic attacks

ANXIETY IS what we feel when we are worried, tense or afraid, particularly about things that are about to happen, or which we think could happen in the future.

Anxiety is a natural human response when we feel that we are under threat. It can be experienced through our thoughts, feelings and physical sensations.

Anxiety can become a mental health problem if it impacts your ability to live your life as fully as you want to. For example, it may be a problem if:

• Your feelings of anxiety are very strong or last for a long time;

• Your fears or worries are out of proportion to the situation;

• You avoid situations that might cause you to feel anxious;

• Your worries feel very distressing or are hard to control;

• You regularly experience symptoms of anxiety, which could include panic attacks;

• You find it hard to go about your everyday life or do things you enjoy.

If your symptoms fit a particular set of medical criteria, then you might be diagnosed with a particular anxiety disorder. However, it is also possible to experience problems with anxiety without having a specific diagnosis.

Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre, said box breathing is a relaxation technique that involves taking slow, deep breaths. This simple, four-step exercise can have a number of mental health benefits, especially for anxiety and panic attacks.

“If you have ever taken a long, deep breath at the end of a stressful day, you probably know the calming effect it can have. Research shows the practice of controlled, deep breathing offers a number of positive effects on the body and mind. One such deep-breathing exercise is box breathing. This simple, four-step technique not only helps you de-stress, but it may also be helpful in treating anxiety, depression, and even pain,” Dr Thomas said.

Deep breathing is also known as diaphragmatic breathing, abdominal breathing, or belly breathing.

“The exercise is called box breathing because it uses the image of a box, which has four sides, to help you pace your breathing in four steps. It is also known as square breathing, four-square breathing, or 4×4 breathing. Using visualisation, you can practise box breathing almost anywhere. You do not need a calm environment to reap the benefits,” Dr Thomas said.

When you become anxious or stressed, your body prepares as if it is confronting danger. Your heart rate and blood pressure increase, your muscles tense, and your breathing becomes shallow. Some people may feel short of breath, which can make them feel even more anxious.

Box breathing helps counter the stress response by bringing on the relaxation response. As your breathing becomes deeper, your heartbeat slows, muscles relax, and your blood pressure decreases or stabilises.

A 2023 study of breathing exercises, including box breathing, suggests that daily, five-minute breathwork reduces anxiety and improves mood. In fact, participants in the study showed greater improvement in mood and physiological responses with breathwork than with mindfulness meditation.

Other research has suggested box breathing can be helpful in:

• Reducing negative emotions;

• Improving attention and cognitive performance;

• Lowering blood pressure;

• Improving symptoms of depression;

Box breathing is a simple technique to help calm the mind and body during times of stress. Research suggests it may also be helpful in reducing symptoms of anxiety and depression, and improving attention and cognitive performance.

keisha.hill@gleanerjm.com