An hour with Dr. Ashitey
I breathe in calmness and breathe out anxiety.
Each breath I take cleanses my mind. Calmness fills my lungs and spreads throughout
my body with each inhalation.
Stress and anxiety leave my body as I exhale. I spend the
entire day constantly renewing myself as I breathe.
Breathing is my anchor to peace and serenity.
I am always at peace because I can take my breath everywhere I go.
Focusing on my breathing keeps my mind in the present moment.
There is nothing to
worry about in the present, only in the past or the future.
By remaining present, I
naturally feel calm and relaxed.
My ability to relax in stressful situations continues to grow. I sometimes feel anxious in
the most stressful situations, but I am strengthening my ability to cope with them.
I am so pleased with my progress. I know I can handle anything life may bring my way. My ability to enjoy my life is increasing, too. My calm mental state is revealing my true self. I am free of stress and anxiety.
Today, I remember to be aware of my breathing and the many benefits it provides. I allow
all of my stress and worries to leave my body with each breath. I welcome the
soothing powers of each breath of fresh air.
Self-Reflection Questions:
1. What is causing me the most stress in my life right now? What can I do about it?
2. Do I allow my mind to focus too much on the past or the future?
3. How would my perspective change if I avoided dwelling on the past or the future?
Breathing Strategies to Effectively
Manage Anxiety
It might sound odd to use breathing to manage anxiety, but there’s a good reason why
breathing techniques can be so influential. Your breathing is the only aspect of your
physiology that you can consciously control with ease.
You can’t:
● Alter your digestion.
● Change your blood pressure.
● Decide where your body is going to store fat.
● Alter the level of hormones in your blood.
But you can control your breathing. You can breathe faster, slower, deeply, or
shallowly. You can change your breathing at will. However, you just can’t say to
yourself, “I’m going to reduce my blood pressure by 10 points,” and make it happen.
Your breathing has a great effect on your physiology. Using the power of your
breath can be an effective way of managing your anxiety. Best of all, it’s free and
always available to you.
Follow these strategies to use your breath to manage your anxiety:
1. Equal breathing. This technique has been around for thousands of years in
various yoga traditions.
● Close your eyes and evaluate your normal breathing pattern. Notice how
many seconds you spend breathing in and how long you spend breathing
out. Do this for just a minute or two.
● Now, slowly count from 1-4 as you inhale through your nose. It’s fine to
breathe through your mouth if your nose is stuffy.
● Exhale for the same 1-4 count.
● Neither your inhalations or exhalations should be overly full. Just breathe
comfortable, full breaths.
● Keep the counts of your inhalations
Repeat for 5-10 minutes.
2. Long exhale. This is a great breathing technique if you’re feeling panicked. It’s a
very effective way to combat the effects of hyperventilation.
● Part 1: Extend your exhalations for as long as you can. Try to squeeze
out as much air as possible without making yourself miserable.
● Then, relax and allow your lungs to naturally fill with air. You can do this
by simply relaxing. It’s not necessary to actively inhale. If you’ve exhaled
completely, your lungs will fill with air if you just relax. Continue for five full
minutes.
● After five minutes have passed, try this next exercise for an additional five
minutes:
● Part 2: Exhale for twice as long as you inhale. Three seconds in, and
six seconds out is a good starting point. Try longer and shorter timeframes
and see what effect it has.
3. Belly breathing. This is one of the more popular breathing techniques to
enhance feelings of well-being.
● Lie down and put one or both hands on your belly.
● Take a full, deep breath (you’ll feel your belly rise) and hold it for a
short period of time. How long is up to you. Start with just a count of one
and extend it as you see fit.
● Relax and allow your body to expel the air naturally. You’re not intending
to exhale. You’re just relaxing and allowing nature to take its course.
● Pause again for as long as you like.
● Repeat. Again, 5-10 minutes is sufficient, but you can always go longer if
you like.
4. Alternate nostril breathing. This is another yoga technique that people seem to
either love or hate. It’s a little more complicated, so it can be distracting. This is
great if you need a distraction from your anxiety.
● Breathe normally, but only use one nostril at a time. Gently place your
finger over one nostril, and then inhale and exhale through the other
nostril.
● After you complete one breath cycle, close off your other nostril and
repeat the process with the other side.
● This process can be combined with any other breathing technique. Play
around with it and see what works for you.
I'M Sarah.
Most would describe me as a wife, and Doctor. But in reality, I am so much more than that. And so are you.
Society may put us in boxes, but that doesn't mean we have to stay there. So let's break free from who we think we should be and start living the fulfilling life we deserve.
Join me on a journey of self-love, self-discovery, and unapologetic confidence.
"I use the strategies I learned in this masterclass daily. They help me show up for myself and my family in incredible ways."
Dina Porters
"I love the live practice sessions included in the masterclass! Being able to put what I learned into practice right away was powerful."