How to calm anxiety with a simple pause

When you're feeling anxious, a brief pause can help you deal with what's going on and try a relaxation practice. You don't have to resolve all concerns at that time. This guide provides a starting point; it's not a substitute for treatment for an anxiety disorder.

Try gentle breathing

Look for a comfortable position, sitting with support or lying down. Allow your breathing to go forward without forcing it. You can inhale gently through your nose and breathe out through your mouth. If it's useful for you, have a calm pace as the air goes in and out; there's no need to reach a certain number.

You can spend a few minutes practicing. The NHS guide proposes to practice it regularly F1. If you feel dizzy or unwell, stop and start breathing normally again.

After the break

See what you need now: rest, talk to someone, or reorganize a task. Taking care of your sleep, making room for quiet activity and maintaining contact with close people are self-care measures that the NIMH includes in its recommendations F2. They don't require you to be completely calm to begin with.

You can write down what was happening and what helped you. This information can also be used to talk to a professional if the anxiety recurs.

When to seek support

If discomfort is severe, persists, or makes it difficult to work, sleep, or perform daily activities, seek professional care. Self-care may accompany treatment, but it's not enough for all situations F2.

The place of sound

At Human Instrument we offer sessions for rest and an individual process with agreed objectives. We don't use sound as a universal response to anxiety or as a substitute for psychotherapy. If you want to know this scope, visit Stress and Rest.

If the difficulty occurs mainly when you go to bed, you can also read I Can't Sleep.

Authorship

Written by Leonardo Murillo, sound therapist at Human Instrument. It is not a medical review or a peer review.

References

• F1 — NHS. Breathing exercises for stress. NHS Guide. It is the source of brief breathing practice; it demonstrates no effects of Human Instrument sessions.
• F2 — NIMH. Caring for Your Mental Health. NIMH guidance. General guidance on self-care and when to seek professional support