I am a psychiatrist here how to reduce anxiety in just 15 seconds’

Anxiety can increase at any time, anywhere.

But a small practice can help calm the body and mind, according to experts.

In an interview with News Digital, Dr. Daniel Amen, a psychiatrist, a specialist in brain images and founder of Amen Clinics in California, recommended a simple way to reduce anxiety in a society that is “chronically stressed.”

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“These high cortisol levels [from stress] I really damage your brain and put fat on your belly, “he warned.” Therefore, having a stress management program is absolutely critical. “

The easiest approach to reduce anxiety, according to Amen, is diaphragmatic breathing, a deep breathing technique that fills the belly of air and contracts the diaphragm. (See the video at the top of the article).

Below is a breakdown of the breathing pattern.

1. Inhale a great breathing for four seconds.
2. Keep it for a second and a half.
3. Breathe for eight seconds.
4. Hold your breath for another second and a half.

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By taking twice as much time to exhale, it triggers an “automatic relaxation response,” Amen said.

“Increases something called parasympathetic tone, which tells your body the opposite of the fight or flight … ‘things are fine, we are safe. We calm,” he said.

In addition to calming the mind, the variability of heart rate improves significantly with this breathing technique, slowing down heart rate and improving cardiovascular health, according to Amen.

“In total, it is about 15 seconds, and if you only do that four to six times, you will notice that your whole body begins to relax and feel calm,” he said.

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Many people who experience anxiety episodes such as panic attacks tend to abandon the situation, whether it occurs in the grocery store or at a party, Amen said.

But the expert said that by experiencing a panic attack, it is better “ever leaving” – Otherwise, anxiety will begin to control it.

Instead, he recommends staying deeply and “killing ants”, also known as the “automatic negative thoughts” that come to mind.

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“There is no place in school where people teach us not to believe everything stupid to think,” he added.

“Whenever you are sad, angry, nervous or out of control, just write what you are thinking and ask yourself, ‘Is that really true?'”