Anxiety. It's one of those words that seems to pop up everywhere these days—between social media posts, news articles, and even casual conversations. But what is anxiety, really? And how can we tackle it in a way that addresses both the mind and body? Let’s dive into how anxiety manifests in our physical state, how our brain gets involved, and how breathwork and ice baths might just be the key to finding some relief.
The Physical Effects of Anxiety
When you’re feeling anxious, your body doesn’t just experience mental unease. Anxiety often comes with a slew of physical symptoms that can make you feel like you’re caught in a never-ending cycle of discomfort. You might notice your heart racing, muscles tensing, or even your breathing becoming shallow and rapid. Perhaps you even wake up in the morning with a racing heart. These aren’t just random symptoms; they’re all part of the body’s “fight or flight” response, an evolutionary mechanism designed to keep us safe from perceived threats.
1. The Stress Response
At its core, anxiety triggers the body's stress response. This involves the release of stress hormones like cortisol and adrenaline from the adrenal glands. These hormones prepare your body to face a threat by increasing your heart rate, blood pressure, and alertness. While this can be useful in an actual emergency, chronic anxiety keeps this system on high alert, leading to persistent physical symptoms and health issues.
2. The Brain’s Role
The brain, particularly the amygdala, plays a crucial role in this process. The amygdala is responsible for detecting threats and signaling the rest of the brain and body to prepare for action. When it senses a potential threat, it activates the hypothalamic-pituitary-adrenal (HPA) axis, which leads to the release of stress hormones. This cycle of activation can become chronic in cases of prolonged anxiety, causing the brain to stay in a constant state of heightened alertness, even when there’s no real threat.
3. Physical Manifestations
The physical symptoms of anxiety can range from a racing heart and sweating to muscle tension and gastrointestinal issues. Long-term exposure to stress hormones can also lead to more serious health problems, such as cardiovascular disease, chronic pain, and digestive disorders. In essence, anxiety doesn't just live in your mind; it impacts your entire body.
The Science of Anxiety from Northwestern Medicine
Breathwork: The Power of our Nose
Now that we understand how anxiety affects us physically, let’s talk about some natural healing remedies you can try at home. These simple yet powerful tools can be incredibly effective in managing your anxiety.
1. Calming the Nervous System
Breathwork can help activate the parasympathetic nervous system, which is responsible for promoting relaxation and counteracting the stress response. By focusing on slow, deep breaths, you can signal your body to switch from “fight or flight” mode to “rest and digest” mode. This can help lower your heart rate, reduce muscle tension, and even decrease levels of stress hormones like cortisol.
2. Regulating the Breath
Techniques like diaphragmatic breathing, tenacious breath, or 4-7-8 breathing involve specific patterns of inhalation, exhalation, and breath retention. These techniques help regulate your breathing pattern, making it slower and more deliberate. This not only helps to calm your mind but also reduces the physical symptoms of anxiety by ensuring that your body gets the oxygen it needs and eliminates excess carbon dioxide.
3. Mindfulness and Presence
Breathwork also promotes mindfulness, which is the practice of staying present and aware in the moment. By focusing on your breath, you can shift your attention away from anxious thoughts and ground yourself in the here and now. This can break the cycle of rumination and worry that often accompanies anxiety.
4. Creating Control
When we're experiencing anxiety, we're generally not in control. We feel scared and unsafe. Conscious breathing can enable that tension to drop down into the floor and make us remember that the stress is really just coming from our mind.
5. Correcting a Breath Dysfunction
Common breathing dysfunctions like chest breathing or shallow breathing can exacerbate anxiety and cause you to feel more anxious. When you can't take a proper/full breath in and out, your body will start to go into panic mode. Your breathing will become faster and the anxiety will then start to manifest more physically.
Ice Baths: An Intense Anxiety Relief
Ice baths, while a bit more challenging than breathwork, can be an incredibly effective tool for managing anxiety, but they work best when used in conjunction with breathwork. Here’s how:
1. The Science Behind Cold Exposure
Cold exposure, such as ice baths, has been shown to trigger a range of physiological responses that can be beneficial for mental health. Immersion in cold water activates the body's sympathetic nervous system, which can lead to a surge in norepinephrine, a neurotransmitter that helps improve mood and focus. Additionally, cold exposure can reduce inflammation and improve circulation, which might contribute to overall feelings of well-being. Dr. Susanna Soberg has studied and published many findings on the effectiveness of cold water immersion on the body and mind.
2. Timing Matters
However, diving straight into an ice bath during an intense anxiety attack might not be the best approach. The cold shock can sometimes heighten your stress levels if you're already feeling overwhelmed. Instead, start with breathwork to calm your system. Once you’ve used breathing techniques to lower your anxiety and bring your body into a more relaxed state, then consider incorporating ice baths. (We recommend short sessions of only 2-5 minutes).
3. Combining Techniques
Begin with a breathwork session to stabilize your anxiety and calm your nervous system. Once you feel more centered, you can use the ice bath to further enhance your mood and resilience. This two-step approach ensures that you’re not adding additional stress to an already heightened state, but rather using the ice bath as a supportive tool to complement your breathwork practice.
Important Note: If you're experiencing very strong anxiety, we recommend to start with breathing exercises before getting into an ice bath. Cold exposure can sometimes exacerbate symptoms of anxiety for those who haven't worked on managing their stress response. Use your own discretion, but we recommend going to a few breathwork sessions before jumping into the cold.
A few ice enthusiasts enjoy a cold plunge in Playa del Carmen with Reconnect.
Putting It All Together
In the battle against anxiety, understanding how it manifests physically and mentally is crucial. Anxiety impacts both the mind and body, leading to a range of symptoms that can be distressing. Breathwork provides a powerful, accessible way to address these symptoms by calming the nervous system and promoting mindfulness. Ice baths, on the other hand, offer a more intense but complementary approach that can enhance overall well-being when used appropriately.
By combining breathwork and ice baths, you can create a holistic strategy for managing anxiety that addresses both its mental and physical aspects. So next time you’re feeling overwhelmed, start with some deep, calming breaths, and if needed, consider integrating an ice bath into your routine. Your body and mind will thank you for it.
To take some free breathwork classes, join our 5-Day breath challenge. If you're ready to go a step further, sign up for one of our next breathwork instructor trainings either online or in person.
KEVIN CONNELLY
Kevin is the founder of Reconnect Breath and has led thousands of wellness enthusiasts through breathwork and ice bath experiences. He holds a number of certifications and his mentors include Palga Rinpoche and best selling author and breath expert James Nestor. Kevin delivers breathwork and cold exposure trainings for retreats and corporate events.
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