While the intense fear and anxiety associated with monophobia can be paralyzing at times, there are a number of self-help techniques available that can help you manage your symptoms. Deep cycle breathing is one such technique. It is quick and easy to learn. All it takes is a few minutes of your time and a quiet place. While it may take time to notice a reduction in anxiety, the benefits of managing your own anxiety are enormous.
The first technique to reduce anxiety and control symptoms is deep breathing exercises. Due to poor posture and stress, many people are already in the habit of shallow breathing. When anxiety is applied to the situation, it only becomes more severe. Unfortunately, the lack of oxygen can induce more anxiety and stress. This creates a self-perpetuating cycle of anxiety that can be difficult to break.
Fortunately, deep breathing exercises are simple and don’t require special equipment or surroundings. The first step in deep breathing is to sit up straight. This reduces pressure places on the diaphragm and decompresses the lungs and other internal organs to allow for better breathing. When you first start to breathe, gently placing your hands on your stomach can help you time your breathing and help regulate the rhythm of your inhalation and exhalation. It may be helpful to imagine your stomach as a balloon that slowly inflates and deflates as you breathe.
Once you have adjusted your posture, the next step is to exhale completely using your mouth. Once you have released the air, begin to inhale slowly through your nose. Once you’ve taken in as much air as possible, hold your breath for a few seconds. Anywhere from three to six seconds should be enough. At the end of this period, exhale slowly. Focus on the feeling of your hands moving up and down on your stomach throughout the process. Repeat this until you notice your anxiety levels decrease.
This is a great way to reduce anxiety levels, combat negative thoughts, and induce a sense of calm and relaxation. Best of all, it can be done almost anywhere. If you can’t find a place to sit, you can take a deep breath while standing. If you do this, be sure to use your hands to monitor your breathing, as it may be more difficult to notice your rhythm while standing. Also be sure to pace yourself, as holding your breath can cause dizziness or fainting.
