Deep Breathing is your Ultimate Chill Pill

thermometer-temperature-fever-fluInhale, exhale. Seems easy enough, right?

Those of us who suffer with anxiety or a panic disorder know this isn’t the case, especially when in the midst of a panic attack. Amid a racing heart, dizziness, sweaty palms and nausea, the act of breathing in and out is usually the last thing on our mind. In that moment, catching your breath just doesn’t seem possible.

However, a slow, deep breath could be just what you need to calm the f*@#! down. Deep breathing is known to restore a comfortable breathing pattern and remedy the physical  effects of a panic attack. It’s also great for relieving muscle tension and bringing clarity to the mind and body.

Many of you may have tried deep breathing before, but to know avail. It might not be working simply because you’re breathing incorrectly. When taking a deep breath, you want it to start in your gut – specifically your diaphragm. This isn’t one of those breaths you take while the doctor is listening to your heart beat.

You want to be sure to fill your lungs from the bottom up. Hold the breath for a few counts, and then exhale slowly. Repeat this as many times as you need, or until your panic subsides. It’s also important to keep your breathing long and slow. Fast, shallow breaths can make the physical symptoms of a panic attack worse.

Deep breathing isn’t one size fit all though. There are a number of different breathing techniques and it may take a couple of tries to find one that works for you. One of my favorites is known as “triangle breathing”; I inhale for 4 counts, hold the breath for 4 counts and then exhale for 4 counts. Other techniques include the “measured breath” and the “bumble bee” breath.

So the next time you feel your anxiety taking a turn for the worst, stop, drop and BREATHE! The best thing is that you can utilize these breathing techniques anywhere and everywhere; in the car, at work, in class, etc. Now you have all the tools you need to tackle those “out of nowhere” panic attacks (:

Tried any new deep breathing techniques lately? How did they work for you? Let me know by commenting below.

Until next time,
Tanasia K. ❤


Remedy your anxiety one sip at a time


I don’t know about you guys, but I LOVE drinking tea! (Sorry coffee lovers). There’s nothing better than curling up on the couch with my snuggie and a piping hot cup of tea at the end of an anxiety-filled day. So when I found out that certain teas can help fight the symptoms of anxiety, of course I was stoked.

Below is a list of my favorite teas to sip on when I’m feeling a little anxious.

  1. Chamomile Tea: Known to calm the stomach and reduce mild anxiety. My favorite brand of chamomile is by Celestial Seasonings. Just add a little honey and enjoy!
  2. Green Tea: The flavor is definitely one to get used to, but I always add a bit of sugar or honey to sweeten it up. This tea is best known for its high antioxidant content but also contains theanine, an amino acid that promotes relaxation. Some green teas contain caffeine however, so make sure to pick up the decaf kind if you want to wind down.
  3. Passionflower Tea: Contains chrysin, which is known for its anti-anxiety properties. I like to enjoy this tea iced, rather than hot. My favorite brand is by Tazo.
  4. Sleepytime Tea: A calming blend of tea that contains chamomile, spearmint, lemon grass, tilia flowers, blackberry leaves, orange blossoms, hawthorn and rosebuds. Oh, and it’s caffeine free!
  5. Peppermint Tea: Anxiety keeping you up at night? The menthol in peppermint tea can help relax muscles and relieve tension, making it easier to fall asleep.

What kinds of tea help reduce your anxiety? Let me know in the comments below!

Until next time,

Tanasia K. ❤