It’s almost impossible to get through life without experiencing anxiety at some point. But what actually is anxiety? Why do we get it? And, most importantly, what can we do about it?
In this article, I’m going to explain anxiety in a way that will help you see it differently — and give you a simple breathing technique you can try the next time it shows up.
Anxiety: A Survival Response
Imagine you’re lost in another country, walking through dense jungle. You’re pushing through the foliage, and all of a sudden you spot something orange in the distance. You squint and see black stripes.
A tiger.
You freeze. Your heart pounds. Your eyes widen. Your muscles tense. You’re unsure whether to run or stay still.
This is anxiety — but it’s not a mistake. It’s your body’s survival system kicking in to protect you.
When your brain senses danger, your fight, flight, or freeze response is activated. Your breathing becomes quicker and heart rate elevates to get more oxygen to your muscles. Adrenaline floods your bloodstream to give you energy to run or fight. Your pupils dilate to sharpen your focus. Every reaction is designed to keep you alive.
Anxiety can even be a great motivator. If you’re anxious about an upcoming exam, it’s your body’s way of telling you to prepare and take action.
When Anxiety Becomes a Problem
Anxiety is useful in the short term — but it becomes a problem when it turns into your default state.
If you start perceiving everything as a threat, your body is constantly on high alert. This can quickly become exhausting and overwhelming, especially in modern life where there’s so much to worry about: work, bills, family, relationships, commuting, and the constant noise of social media.
The problem is that our brain doesn’t always distinguish between real, immediate danger and hypothetical worries like, “What if this happens?” or “What if that goes wrong?” We can also develop a fear of uncertainty itself.
In these moments, anxiety stops being helpful and can start feeling like our worst enemy.
A Simple Exercise to Try
The next time you feel anxious, I want you to try something:
Recognise anxiety. Acknowledge it by saying, “Hello anxiety, thank you for looking out for me, but I’m okay.”
Then, try calming your nervous system with the 4-7-8 breathing technique.
How to Do the 4-7-8 Breathing Technique
⚠️ Don’t try this for the first time while driving, operating machinery, or in any situation where deep relaxation could be unsafe.
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Breathe out through your mouth for 8 seconds.
The long exhale is key — it signals to your body that it’s safe to relax.
Repeat this for 4 cycles. You can do it twice a day to help regulate your nervous system.
“You can’t always control what goes on outside. But you can always control what goes on inside.”
— Wayne Dyer
Remember: Anxiety Is Not the Enemy
Anxiety is part of being human. It’s there to protect you, not harm you. The fight, flight, or freeze response has helped our species survive for thousands of years.
So, don’t fear anxiety. Embrace and appreciate it. Say “Hello anxiety, thanks for helping me, but I’m okay.” Then use your breath to bring your body back to a calmer state. I hope this helps.
Take care of yourselves,
Chris from Mindful Way to Be
