In these uncertain times, it’s easy for anxiety to take hold, leaving us feeling overwhelmed, anxious and sometimes even paralyzed. Our amygdala takes over and we can get stuck in a pattern of fight, flight or freeze.

When fear sets in, we often breathe shallowly, or even forget to breathe, heightening our anxiety and stopping us from being able to think or react to daily events with clarity.

One of the most powerful tools we have to regain control is our own breath. By consciously connecting with our breathing, we can quickly shift our physiology and calm the mind.

As actors, we know that the key is to focus on deep, diaphragmatic breathing, allowing our entire system to slow down, and be fed by oxygen which helps us to function better in short or long-term stressful situations.

By taking slow, deep breaths that expand the belly, we can activate the parasympathetic nervous system and induce a state of relaxation.

Here are some things which can calm your system in moments:

Start by finding a quiet place to sit or stand comfortably.

Plant your feet:

As you breathe, focus on experiencing your feet connecting to the ground, the feeling of support from gravity, allowing your mental energy to shift to a grounded appreciation of the present moment.

Feel the inhalation:

Bring air in slowly through your nose, feeling your belly expand. Hold the breath for a moment, then exhale slowly, letting your belly deflate. Repeat this 4-4 breathing pattern – 4 seconds inhale, 4 seconds exhale – for several minutes.

As you get more adept, you can play with different ratios, perhaps 4-6-4, in for 4, hold for 6, and out for 4.

Exhale with Purpose:

While slowly breathing out, ‘let go’ of the thoughts which were causing anxiety, focus on feeling, seeing or hearing the air leaving the body, and allow there to be space, literally and figuratively, for more calming, reassuring thoughts to enter with the next breath.

At first this may feel contrived, or even strange, but as you take a few moments each day to calm your system using your breath, a focus on your breathing may become your most intuitive way to calm your system. With practice, you’ll be able to short-circuit the anxiety cycle and respond to life’s uncertainties with greater poise and resilience. And after all, it’s the most cost-effective resource, all we need to do is to remember to use it!