Psychiatrist Shares Quick Technique to Ease Anxiety in Just 15 Seconds

Psychiatrist Shares Quick Technique to Ease Anxiety in Just 15 Seconds

Anxiety can emerge unexpectedly, affecting anyone at any moment. However, a simple practice can help soothe both the body and mind, according to leading experts.

In a recent interview, Dr. Daniel Amen, a prominent psychiatrist, brain imaging specialist, and founder of Amen Clinics in California, shared an effective method to reduce anxiety in today’s chronically stressed society.

Dr. Amen emphasized the detrimental effects of elevated cortisol levels from stress, which harm brain health and contribute to weight gain. He insists that having a systematic approach to managing stress is not just advisable but essential.

Understanding the Science Behind Anxiety

The practice Dr. Amen suggests is diaphragmatic breathing. This deep-breathing technique fills the abdomen with air while engaging the diaphragm, fostering a calming effect on the body. By implementing this breathing routine, individuals can elicit an automatic relaxation response.

By exhaling for twice as long as one inhales, diaphragmatic breathing can trigger the body’s parasympathetic response. Dr. Amen describes this response as the body’s signal to relax, essentially communicating, ‘Things are okay, we’re safe. Let’s calm down.’

The Breathing Technique

In addition to calming the mind, this technique significantly enhances heart rate variability, an important indicator of cardiovascular health. It can slow the heart rate and improve overall well-being.

According to Dr. Amen, implementing this technique takes around 15 seconds. He suggests practicing it four to six times to experience a profound sense of relaxation throughout the body.

Combatting Panic Attacks

Many individuals dealing with anxiety, particularly those who experience panic attacks, often feel compelled to leave distressing situations, whether they arise at the grocery store or a social gathering. However, Dr. Amen urges individuals facing a panic attack to refrain from exiting, as doing so allows anxiety to take control.

Instead, he advocates for staying in the moment, continuing to breathe deeply, and addressing what he refers to as