Anxiety can make us feel like our thoughts are overwhelming. New insights into anxiety show that one of the things we lose when anxious is our ability to sense how we are breathing. The tension of the moment may distract us from noticing all the changes that occur inside us.
If you’ve ever been really anxious, then you know that it is a whole-body experience. Thoughts may race or be disorganized. The heart rate increases. And for most individuals, the palms and underarms sweat. Despite all these changes, few notice that their breathing rate speeds up.
A new study confirms that anxiety makes us less likely to notice our internal state. Even though we have many sensory inputs from the body to the brain, anxiety seems to dampen the connections. When we experience stress and tension, the brain may be caught up in thoughts and is rarely focused on how you inhale and exhale.
The authors say that “Anxiety is something that affects everyone – whether it be personally, via a loved one, or in our everyday interactions… The symptoms of anxiety end up in our body, and can possibly start a negative spiral of emotions and create even more anxiety.”
Brain scans and surveys suggest that anxiety prevents us from feeling what is happening in the body. The study authors state that these findings “are just the beginning of our understanding as to how the communication between the brain and body starts to break down with anxiety.”
This research is important because anxiety symptoms are common, especially since the start of the pandemic. In 2021, almost 11% of US adults suffered from generalized anxiety disorder and about 22% had post-traumatic stress symptoms. At the same time, research is highlighting that we can intervene with these uncomfortable conditions when we slow our breathing.
If those with high anxiety cannot feel how they are breathing, how we this sense be reinstated?
Noticing how we breathe sounds too simple to be effective, but try it for yourself. Within minutes, slower breathing reduces anxiety, and the results are so fast that it’s sometimes referred to as “immediate.”
Becoming aware of how you are breathing is a skill that comes with practice. In fact, slowing the breath is among the top techniques for those who seek anxiety relief. Panic attack disorders are also alleviated by noticing and adjusting the breathing rate. And studies on those without mood disorders show that slower breathing helps us to relax within minutes.
Breathwork can break the cycle of anxiety, but noticing and slowing the breath takes practice. It is difficult to jump into breathwork during times of high stress. To help our members adopt these techniques, the Treo whole-person platform includes breathwork videos led by mindfulness experts. The platform also offers habit logging custom to any amount or type of slow breathing practice. If you are not yet a Treo member, consider finding audio or video support to practice slower breathing.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
© 2024 Treo Wellness.
