Feeling threatened or alarmed is a natural part of being human. Our brains are designed to quickly sense danger, a trait that kept our ancestors alive. This automatic response means we’re often hyper-aware of threats, real or imagined, creating a vulnerability that can lead us to feel stressed or intimidated.
In relationships, workplaces, and even social settings, we may perceive threats that trigger our fight-or-flight response, even if they’re just "paper tigers" like a snappy email, or things that are not actual that threatening and certainly do not require us to fight or run away!
Understanding human mental wiring can help you to stay calm and respond with clarity and control. I often incorporate basic explanations about how our body reacts to anxiety to help clients understand what is happening for them. I'm not medically trained but the simple explanations like the ones below make sense and can help when the anxiety gets triggered to regulate the body.
The Brain’s Role in Sensing Threat
Our nervous system evolved to make quick decisions about approaching rewards or avoiding threats—pursuing "carrots" or ducking from "sticks" as Dr Rick Hanson describes it. Missing a carrot (a new fertile meadow as a hunter gatherer for example) isn’t life-ending, but missing a stick could be (an aggressive tribe who are living in the meadow might kill you). Because of this, our brains are more sensitive to negative experiences.
We have adapted through the generations to watch out for negativity. For instance, negative events are processed faster, and with more neural activity, than positive ones, meaning we react more strongly to perceived dangers than to rewards. That's how our human brains are now wired. It's the way the brain is. However, it is not always helpful.
The amygdala, a small almond-shaped part of the brain, plays a key role here. It continuously monitors for these threats, activating the body’s fight-or-flight response at the first sign of danger. This evolutionary "negativity bias" is why we tend to remember negative events more vividly and find them harder to shake off than positive ones. It also sets off lots of chemical reactions which sit in our nervous system and in more significant situations leave us agitating, palpitating and breathing fast ready for a fight or flight... The problem is we solve problems with thinking and talking nowadays - at least generally! There is no place for this big response in our body to sit without release. The result is feeling anxious all the time or a lot of the time.
So we can either go to the symptoms or the causes.....
Calming Strategies: A Practical Mindfulness Practice
You can calm this reactive response by bringing mindful awareness to how your brain works.
Mindfulness helps you observe these patterns without judgment, creating space to respond more skilfully rather than reacting impulsively when you get 'activated'.
Acknowledge Your Alarm Response – Start by noticing when you feel threatened or alarmed. Realise that this reaction is natural, and that it may stem from your brain’s tendency to overestimate threats. Try observing these feelings without getting swept up in them.
Challenge Negative Thinking – Recognise that your brain is wired to focus on what’s wrong, often dismissing the positive. When you catch yourself fixating on a single negative detail (like a critical comment at work), take a step back. Look at the bigger picture and consider other, more neutral or positive experiences in your day.
Question the "Drum of Alarm" Around You – Family, friends, politicians, or social influences may amplify a sense of fear or urgency. Ask yourself if these concerns are real, manageable, or exaggerated. By bringing awareness to these influences, you can reduce unnecessary stress and act from a place of clarity.
Building Inner Strength and Resilience
With mindfulness, you can stimulate parts of the brain associated with calm, clarity, and inner strength, rather than alarm. As you practice observing your responses, your brain builds stronger neural connections to respond more thoughtfully.
Over time, understanding and rewiring your alarm response can help you feel less vulnerable to intimidation and more empowered to handle life’s challenges calmly and confidently.
Here are some practical breathwork techniques for you to support your body during activation
Breathwork can be an effective way to help reduce anxiety by reducing your breathing rate and bringing a sense of calm. They are reproduced for you to try if you are in good health and do not need medical attention or are not experiencing activation. You may want to consult with a trained professional if you need extra support. This is not a substitute for medical advice and is information readily available on the internet.
Try the exercises which feel unstrained. Rule out any that feel strained as this can exacerbate your anxiety or concern. For example 4 (in), 7 (hold) and out 8 may not be achievable if you are already heightened and are used to breathing fast for a long period.
The general rule is to explore gradually and try a shorter hold and longer out breath. Please read the contraindications before practicing anything, given below too.
1. Slow, Deep Breaths (4-4-6-2 Technique)
Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds, and pause for 2 seconds. Repeat for several cycles.
This breath pattern promotes a relaxed, grounded feeling and prevents hyperventilation, a common issue in panic attacks.
2. Belly Breathing
Place one hand on your chest and the other on your belly. Focus on breathing so that only the hand on your belly moves.
Inhale slowly through your nose, allowing your belly to expand, then exhale through your mouth.
Belly breathing shifts your focus to the body and away from anxious thoughts, easing panic.
3. Box Breathing (4-4-4-4)
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and pause for 4 seconds before the next breath.
This simple rhythm can reset the body's stress response and is easy to practice in any environment.
4. 5-Count Breathing
Breathe in slowly to a count of 5Â and then breathe out to a count of 5. Focus on a smooth, even rhythm.
Keeping your exhale and inhale even can help regulate your heartbeat and create a calming effect.
5. Pursed-Lip Breathing
Inhale deeply through your nose, then exhale through pursed lips (as if blowing through a straw).
This breathing style slows your breath rate and keeps airways open longer, reducing feelings of breathlessness.
6. Visualize and Count Breaths
Visualizing each breath as a wave can help centre your focus. For instance, picture a gentle ocean wave as you breathe in and out.
Counting each inhale and exhale helps distract the mind from panic and focuses on the present moment.
Practicing these techniques regularly can help reinforce them so they’re more accessible in the run up or during a panic attack. Remember to breathe at a pace that feels comfortable and avoid trying to control your breath too rigidly, as that can sometimes increase anxiety.
Adaptions
When practicing breathwork, certain medical conditions can require specific precautions or adaptations to keep you safe and comfortable.
Here’s an overview of contraindications and suggested adaptations based on common conditions. Remember to seek medical advice and suitably qualified therapists and stop immediately if anything feels uncomfortable.
1. Pregnancy
Contraindications: Breath-holding techniques (e.g., box breathing) or intense breathwork can strain the body and reduce oxygen supply, which might be uncomfortable or unsafe for the baby.
Adaptations: Use gentle, rhythmic breathing techniques (e.g., 5-Count Breathing or Belly Breathing) to avoid strain. Focus on deep but comfortable breaths without holding them. Avoid lying flat on the back after the first trimester, and instead practice breathwork in a seated or side-lying position.
2. High Blood Pressure (Hypertension)
Contraindications: Holding the breath or forcing exhales can increase blood pressure temporarily.
Adaptations: Opt for pursed-lip breathing or Belly Breathing, which allows a steady, controlled flow without strain. Avoid breath-holding and intense breath cycles, and instead prioritize slow, controlled exhales to promote relaxation without risking blood pressure spikes.
3. Low Blood Pressure (Hypotension)
Contraindications: Deep and slow breathing can lower blood pressure further, which may lead to dizziness or fainting.
Adaptations: Practice breathwork while seated to prevent dizziness or falls. Avoid prolonged exhales, as these can lower blood pressure. Instead, focus on steady, rhythmic breathing at a comfortable pace, like 5-Count Breathing without excessive depth or slowness.
4. Asthma or Other Respiratory Conditions
Contraindications: Rapid breathing patterns (e.g., some forms of controlled hyperventilation) can trigger symptoms or worsen shortness of breath.
Adaptations: Pursed-lip breathing is highly effective, as it helps keep airways open. Another option is Belly Breathing, which reduces strain on the chest and may ease airflow. Avoid any breath-holding techniques, as these can cause discomfort.
5. Heart Conditions
Contraindications: Rapid breathing techniques or deep inhales/exhales may place unnecessary stress on the cardiovascular system.
Adaptations: Belly Breathing or 5-Count Breathing are usually safe, as they involve a gentle rhythm without breath-holding. Keep breaths shallow but rhythmic to reduce strain on the heart and prevent light-headedness or discomfort.
6. Anxiety, Panic Disorders, or Trauma History
Contraindications: Rapid or intense breathing techniques may heighten anxiety or induce flashbacks in those with trauma history.
Adaptations: Slow, controlled techniques like Belly Breathing or 5-Count Breathing can help prevent over-stimulation. Grounding techniques, such as gently tapping fingers or noticing the feet on the floor, can be integrated to create a greater sense of control and safety.
7. Diabetes
Contraindications: Rapid breathing could potentially impact blood sugar levels by affecting metabolism.
Adaptations: Use moderate-paced, controlled breathing techniques like Pursed-Lip Breathing or Belly Breathing to avoid any impact on metabolism. Avoid hyperventilation or intense breath cycles.
These recommendations aim to maintain safety while also making breathwork accessible to a wide range of individuals. Consulting a healthcare provider before trying new breathwork practices is always advisable if someone has any of these conditions. For example https://www.nicolapott.co.uk/
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