While the intense fear and anxiety associated with monophobia can feel paralyzing at times, there are several self-help techniques available that can help you manage your symptoms. Deep cycle breathing is one of those techniques. It is quick and easy to learn. All that is required is a few minutes of your time and a quiet location. 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 already have a habit of shallow breathing. When anxiety is applied to the situation, it only gets worse. Unfortunately, a lack of oxygen can lead to 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 require no special equipment or environment. The first step in deep breathing is to sit up straight. This reduces pressure on the diaphragm and decompresses the lungs and other internal organs to allow better breathing. When you first start breathing, placing your hands lightly on your stomach can help measure your breathing and help regulate the rate of your inhalation and exhalation. It can be helpful to imagine your stomach as a balloon that slowly inflates and deflates as you breathe.
Once you’ve adjusted your posture, the next step is to exhale completely with your mouth. Once you have released your breath, begin to inhale slowly through your nose. Once you’ve inhaled as much air as possible, hold your breath for a few seconds. Anywhere from three to six seconds should be sufficient. At the end of this period, breathe out slowly. Focus on the feeling of your hands going up and down on your stomach throughout the process. Repeat this until you notice your anxiety levels drop.
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 control 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 lead to dizziness or fainting.