Anxiety and fear can grip at a moments notice. Things can seemingly be normal then suddenly, TRIGGER: sweaty palms, constricted throat, inability to speak, unable to breathe even to the point of being propelled back into a situation, trauma and your fight/flight response is activated. Anxiety, fear and panic have grabbed hold. These trauma responses can stem from a number of places, situations some examples include but are not limited to: a(n) abusive parent(s), family members, spouse, boyfriend/girlfriend, friend, child, PTSD, C-PTSD, rape, war, constant yelling, a teacher, childhood bullies, a narcissist and the list goes on and on.
There are a number of way to move out of anxiety/fear to regain solid control again. One area is utilizing breath.
Box Breathing is a fantastic technique 4X4X4X4. An article from the Cleveland Clinic talks about this simple technique and its effects in calming the mind and parasympathetic nervous system.
- Breathe out slowly, releasing all the air from your lungs.
- Breathe in through your nose as you slowly count to four in your head. Be conscious of how the air fills your lungs and stomach.
- Hold your breath for a count of four.
- Exhale for another count of four.
- Hold your breath again for a count of four.
- Repeat for three to four rounds.
The next time you feel anxiety, panic, fear or trauma response flaring, STOP and BREATHE!
I am an advocate for getting the therapy that is needed to deal with trauma and trauma responses. Also working with building positive circles of healing and support. Issues stemming from traumatic events will show up in our lives, our bodies and our relationships. It is really essential to deal with the root of an issue and not merely add a Band-Aid or sweep it under the rug.
It is possible to heal and have healthy relationships. STOP and BREATHE! STOP and HEAL!
In January 2022, I will be launching Sacred Sound Healing another technique to move stagnate energy out and away from the body.