At times, we all can get caught in an anxiety loop which we commonly call, worry.  Understanding a bit about how the brain works, and recognizing that worry is a neurological process, rather than simply a “feeling,” we can take steps to relieve it.

Deep inside our brains is an almond-shaped structure called the amygdala, which acts as our fear and anxiety center. When we experience a potential worry, the amygdala sends warning messages to the cortex, the rational part of our brain, which can assess whether that worry is of true concern. As the rational cortex is flooded with more and more warning signals from the amygdala, however, it is unable to process them all, leading to worry loops or anxiety.

Fortunately, there are things we can do to quiet our brains and worry less. Whether you are swinging a golf club or giving a speech, you need a balance of relaxation, focus and technique. You can also apply these same relaxation techniques before an important business meeting, tennis match or golf game. If you slow down your breathing, you’re halfway to feeling calm. Four-square breathing as an effective self-calming technique.

Four Square Breathing

1. Breathe in through your nose for four seconds.
2. Hold that breath for four seconds.
3. Exhale for four seconds.
4. Pause for four seconds before starting the next breaths.

I suggest doing a set of at least 10 breaths. This practice will bring a sense of peace, calm and relaxation into your life. This exercises will help you feel more centered, focused, and more at ease. Your ability to calm your stress, worry and tension levels more quickly will improve with practice.

From Me To You: 

If you frequently experience overwhelming or toxic worry, try carrying a balloon in your pocket. Blowing up a balloon forces you to take long, slow breaths from the diaphragm, which slows down your heart rate, lowers blood pressure, and helps your body use oxygen more efficiently, having a calming effect.

What do you do to create peace in your life? Please share your thoughts in the comments below.