Lower your Anxiety in 3 Minutes

Lower your Anxiety in 3 Minutes

Do you often find yourself in situations where anxious thoughts have taken over your mind? It could be while you are in the midst of people, at home by yourself, or maybe the feeling just lurks with you throughout the day. In these moments it can feel as though your body’s reactions and thoughts are uncontrollable. For example, having a fast heart rate or sweaty palms. It can be quite frustrating having your body respond in ways you don’t want it to, but there are methods to put your anxiety at ease.

In this blog, I will go through a 3 minute deep breathing technique to do 3 times a day. The 4-7-8 breathing technique helps increase the body and mind connection. The exercise will help you watch the anxiety go down like the ocean’s tide, slow but steady.


Step 1: Position

Sit or stand in a position where you feel comfortable. You want to have your shoulders down and your body straight up, nice and tall. Next, you want to relax your eyes and place your tongue behind your top front teeth. Place one hand on your chest and the other on your stomach.

Step 2: Inhale 

Start to inhale for 4 seconds through your nose. Allow yourself to become aware of the air inflating your stomach as it moves closer to your spine.

Step 3: Hold your breath

After the 4 second inhale, hold your breath where it is at for 7 seconds.

Step 4: Exhale

Allow yourself to start exhaling slowly for an 8 count. Your exhale should be through your mouth and you will hear a “woosh” sound while doing it.

Step 5: Repeat

Repeat this cycle 3-4 times in a row. Don’t do more than 4 until you start to become more comfortable because it can cause you to become lightheaded. Remember that consistency is key, the more you practice the technique the more likely you will have positive results.

Call to Action:

If you found this to be helpful and are interested in finding new and effective ways to treat your anxiety we can help. At New Vision Counseling and Consulting we have a team of therapists trained to walk beside you as you become the best version of yourself. You can reach us at (405) 921-7776 or on the web at NewVisionCounseling.org for help with anxiety or any other issues you are facing. We look forward to meeting you!

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Andrew BrownAndrew Brown
11:05 06 Feb 24
Shawn called me directly and sought out a resolution with me for a recent poor experience I had. He showed genuine care and consideration over the phone, and demonstrated he truly cares about the clients that come here and wants everyone to get the help they need. That's how it needs to be in any place helping others in God. God bless.
Andy EatonAndy Eaton
21:00 11 Oct 23
I totally recommend Josh Rhoades. He's helped me overcome a lot of anxiety and work-related stress and the effects it's had on me this year. For any guys out there wondering if they should go to counseling, you should definitely give Josh and New Vision a try.
Mark VonFeldtMark VonFeldt
12:04 23 Aug 23
I admit I didn't think I needed counciling but when I hit a tough period in life. Caleb McKean at New Vison Counseling was extrodinary in helping me out and providing encourgement, prespective and confidence. In addition, it was great seeing Shawn McGuire who consitantly provided an uplifting personality that’s just contagious.
Elizabeth ProtzmanElizabeth Protzman
11:41 24 May 23
My husband and I just wrapped up counseling with Shawn. And if you told me 6 months ago our family would be how we are now, I would have been in total disbelief. Shawn’s approach to counseling is next level and took us to new places we never thought that we could experience freedom and he put a light on places we never knew were still dragging us down.My husband (before counseling) had past trauma that weighed him down so heavily that his negative self talk was taking over his mental life. He was completely unable to be social anywhere, see positivity in anything, and talked with a super meek voice because he didn’t see worth in himself. We thought that “this is just his personality”, but Shawn was able to uncover the trauma that was holding him back and helped him break free of it. He now speaks with a voice to be heard and even he engages in social situations!I went through a terrible health scare while we were going through sessions. My optometrist thought that I had a tumor or fluid build up in my skull. Shawn helped me navigate all of the feelings that I kept shoving down. On my second session of talking about this medical situation, we really got to the root of my stress and behavior in this situation and in life. I felt a ton of weight lifted off of me in that moment just by digging out every root in my heart that wasn’t welcome there. Later that day (a Thursday) I had my MRI scans and that Sunday I woke up headache/migraine free for the first time in four months. Monday I got the news that nothing was there. I truly believe that God did a healing work in that therapy session. A physical healing of my body and a spiritual healing of my mind.Through all of this Shawn was not only there for just our counseling sessions, but when I was going through all of the medical stuff he would check in and see how everything was going. He recommended for my husband to go to a camp that absolutely played a part in changing my husband’s life. And all that I’ve shared is only the surface of all of the healing we received. I would have to write a novel for the rest, lol.If you’re looking for healing and willing to show up and put in the work…Shawn will help you get there.
Steve RodriguezSteve Rodriguez
14:25 06 May 22
New Vision Counseling and Consulting saved my marriage as they helped and are helping me deal with my issues with depression and anxiety. I have been taught new methods of dealing with these issues and they are life saving. I have enjoyed my experience with Shawn Maguire, the best therapist I could ask for, and feel this place is a Godsend. I never thought therapy would work for me but I was wrong and wish I had come here sooner. Excited for what the future holds.

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