Question: Whenever I have to speak in front of a group I get really anxious and nervous. Is there anything I can do to get rid of these feelings?
Dr. Amen's answer:
I have two great breathing exercises you can try. They're simple to do and easy to learn. Brain cells are particularly sensitive to oxygen, and even the slightest changes in oxygen content can alter the way you feel. The first breathing technique I recommend is diaphragmatic breathing, which calms the basal ganglia, the area of the brain that controls anxiety. It also helps your brain run more efficiently, relaxes muscles, and regulates your heartbeat.
Here's how you do it: As you inhale, let your belly expand. This pulls the lungs downward, which increases the amount of air (and oxygen) available to your lungs, body, and brain. When you exhale, pull your belly in to push the air out of your lungs. This allows you to expel more air, which in turn encourages you to inhale more deeply. Keep breathing in this fashion, and your anxiety may diminish.
The second breathing exercise involves taking a deep breath and holding it for about four to five seconds. Then slowly blow it out, taking about six to eight seconds to exhale completely. Repeat this breathing pattern 10 times, and odds are you will start to feel very relaxed.
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