Why focusing on your breath is one of the best ways to calm down when you're feeling anxious, writes emmaseppala
. So what can you do? Two new randomized clinical trials out of Yale and Harvard suggest that breathing may help most.
Anxiety is overwhelming. It disrupts everything that you do, from work to relationships. It's hard to focus, to think clearly, to make decisions, and to be creative—which brain-imaging research confirms. Youralso is impacted. In fact, anxiety makes you more self-focused, and you are not as good at connecting with others. It’s easier to lose your cool. Relationships with colleagues may suffer. Worse, so can relationships with loved ones. You may be impatient or snappish with your family.
You’ve heard of mindfulness and it may or may not have worked for you. If you have high anxiety, you might find that sitting there,"observing your thoughts moment-to-moment in a non-judgmental way”—as your instructor or app taught you—is not only hard, it’s impossible. Research reviews show that the data on mindfulness is mixed. It works for some, but not for others.
A few years ago, our research team wanted to help veterans returning from Iraq and Afghanistan with post-stress. Many had gone through regular courses of therapeutic or pharmacological treatment—nothing had worked. So we tried a breathing protocol called SKY Breath Meditation (SKY stands for Sudarshan Kriya, also discussed in James Nestor’sbook on breathing,
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