An Introvert's World of Books discussion

My daughter had an overwhelming week with anxiety. She missed 3 days of school and was only able to return for 2 hours yesterday. Holly and I discussed tools that would help her during these attacks. One incredible tool that requires nothing additional to have is a slow breathing system. She thought "this was stupid and it doesn't work." I then explained the science behind the technique.

You brain houses two almond shape glands (one on each side) called the amygdala. This is where the panic, fight or flight response happens. I told Holly that the amygdala is blind but when it thinks the body is under attack, it goes into panic mode. Most of the time that becomes anxiety that the frontal lobe can contain by reminding our body that we are in fact safe. It's a miserable feeling of both brain parts thinking and wanting to react opposite. But! There are times when the amygdala is in full blown "oh shit" mode and it refuses to listen to the frontal lobe. You body then sends out adrenaline and other chemicals meant to get your body up and moving. Your body responds by racing heart beat, shallow and fast breathing, getting fight ready or flight ready, or even freezing up. Either way this "oh shit" moment is overriding all circuits. Naturally when the body is registering safety, breathing slows and becomes deeper, the heart rate returns to normal, etc. This is where breathing techniques are most helpful. By changing the way you breath can trick your hyper-vigilant amygdala into believing you are safe and there is no longer any danger.

This is not easy. It takes practice and training to make this work. I suggested to her that she gets into her zen grove and practice slow deep inhales and exhales. However it is most comfortable to you is what will work, there is no right or wrong way.

What I do is:
1 Concentrate on my slow deep inhale.
2 Hold my breath while saying in my head "I am safe" or any affirmation I'm in the mood for.
3 Concentrate on my slow deep exhale.
4 Repeat as many times as you need.

If you can gain this control when you are calm it's easier to manage when you are less calm.

I hope this helps.

I can absolutely relate with this and how the frontal lobe doesn't listen!!! I was also told that it's good to practice the slow breathing when you are calm and safe as your body will recognize the slow breathing and affirmations and perhaps you will automatically be able to do it when you are stressed. I still need a lot of practice in this area so my brain will do it automatically without me having to work so hard at it!!! Thank you, Jennifer for sharing this! <3