High Anxiety
103 – 140
It’s clear that anxiety is a challenge in your life, and I’ll bet you’re ready to do something about it!It’s important to start implementing changes so that you don’t have to continue suffering physical, mentally, emotionally, and even spiritually from stress, worry, overwhelm, or fear.
So here’s a simple two-part exercise to assist you. I suggest you give it a try right now, if you’re able, and to integrate it as part of your daily routine (or even more than once per day). If you are a yoga practitioner, most of this will be familiar, so here’s your reminder to practice these calming techniques. Make use of what you know, and it will transform your anxiety!
Part 1 – Woodchopper Exercise
- Often, we are anxious because we have stuck energy inside of us that needs to come out. This exercise will help release pent up energy.Practice it mindfully, especially if you have a low-back condition (you can skip this if there is any concern about the back).
- Stand with your feet hip-distance apart, or a little wider.You’ll need some space between the feet and legs, but not too much.
- Interlace the fingers of your hands together in front of you.
- As you inhale, raise the hands and arms high overhead, as if raising an axe; on the exhalation, bend your knees and swiftly bend forward from the hips while swinging the clasped hands down and through the space between your legs. Keeping the knees bent helps protect the low back.
- Then inhale and rise up with the torso and arms; repeat the action as you exhale.
- It helps to make a loud sound as you swing the arms down, like “HA!”It usually feels good to let it out loudly!
- Repeat 3 times, then rest.That may be enough for the day, but you’re welcome to repeat it again if you feel you have more energy to release.
Part 2 – Anxiety-Calming Breath
- Begin by sitting comfortably; if you wish, this exercise can be done lying down. If it feels right, close your eyes, so you can focus your attention inward.
- Place one hand on your belly, and the other on your heart.At any time, if you get tired of holding them there, it’s fine to let them relax. But begin with a hand at each spot to bring awareness to the area.
- As you inhale, breathe down into your belly under your hand.Allow the breath to fill your torso up under your hand at the heart.Exhale slowly in reverse, from the upper chest down to the belly.Do this for a few rounds.
- Relax for a bit and notice what you feel.
- Next, we will add on a count for the breath.Inhale to a count of 4 (if possible – it’s OK to shorten either part of the breath if it’s too long for you); hold briefly; then exhale to a count of 6, and briefly hold at the bottom of the exhalation.Repeat 3-7 times, or longer if you wish!
- You can extend the exhalation even more, if it’s comfortable to you, to a 1:2 ratio (4 counts for the inhalation and 8 counts for the exhalation). Lengthening the exhalation, as long as it is relatively easy for you, encourages the relaxation response in the body.
- Again, notice how you feel.This practice calms the nervous system and also helps soothe and quiet the mind by developing a specific focus of the attention.
If anxiety has taken control of your life, it’s time to take action.You don’t need to suffer anymore!
As a psychotherapist and yoga teacher for many years, I know that an intensive, focused program with ongoing support can make a huge difference in returning you to calm and confidence. That’s why I created the Awakening from Anxiety online program.
Look for an email with a date and link to a free webinar to learn more tips and answer questions you might have about your anxiety, and what the Awakening from Anxiety program offers.
Don’t want to wait? Contact me to schedule a free call to see if it’s right for you!
