How to relieve anxiety? Here’s a 15-second trick to manage stress with the help of a breathing exercise

How to relieve anxiety? Anxiety affects people in different ways and can appear suddenly during daily life. While medical treatment and therapy are available, many people look for quick methods to manage stress when it happens. Psychiatrist Dr. Daniel Amen has explained a 15-second breathing technique in a Men’s Journal report called diaphragmatic breathing that can bring fast relief and help people feel calmer in stressful situations.

How to Relieve Anxiety?

Anxiety is a part of daily life for many people. It can appear during work, family responsibilities, or unexpected challenges. While medical treatment and therapy exist, quick relief methods are useful in stressful moments. Psychiatrist Dr. Daniel Amen, founder of Amen Clinics in California, has shared a short breathing exercise that can ease stress in just 15 seconds, the report added.

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Anxiety Breathing Exercise Explained

Dr. Amen recommends diaphragmatic breathing to reduce stress. This method is simple and can be completed in four steps:

• Inhale deeply for four seconds.
• Hold the breath for one and a half seconds.
• Exhale slowly for eight seconds.
• Hold the breath out for one and a half seconds.

Repeating this cycle four to six times can calm the body and reduce anxiety. The exercise increases parasympathetic tone, which signals the body that it is safe and helps balance the stress response.

Why Stress Management Matters?

According to Dr. Amen, stress management is important because anxiety can affect both the body and mind over time. By practicing this quick routine, people can stay in control when sudden anxiety appears. The exercise can be used at home, at work, or in any environment.

Handling Panic Attacks Without Avoidance

Dr. Amen also advises against leaving a situation during a panic attack. Escaping the environment may cause anxiety to follow. Instead, staying present and focusing on the breathing technique helps bring calmness.

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Kill the ANTs: Automatic Negative Thoughts

Another strategy shared by Dr. Amen is to “kill the ANTs,” meaning automatic negative thoughts. These are quick negative ideas that often appear in stressful times.

He suggests writing them down and asking, “Is that really true?” This helps people challenge unrealistic thoughts and reduce their impact on anxiety. Recognizing and questioning automatic negative thoughts is an important step in long-term stress management.

Combining Quick Relief with Healthy Habits

The 15-second diaphragmatic breathing exercise provides immediate relief, but it is not the only solution. Regular therapy, physical activity, and balanced routines also support stress management. Quick breathing practices, when combined with long-term habits, help people create effective tools against anxiety.

FAQs

How to relieve anxiety with breathing?
To relieve anxiety, practice diaphragmatic breathing. Inhale for four seconds, hold for one and a half, exhale for eight, and hold again for one and a half. Repeat several times.

How do automatic negative thoughts affect anxiety?
Automatic negative thoughts increase stress during panic moments. Writing them down and questioning their truth helps reduce their effect and supports better anxiety management.