How a Pretzel Can Stop an Anxiety Attack Dead In Its Tracks

Anxiety attacks can be scary.  The sweating, shaking, racing heart and shortness of breath that accompany panic episodes can leave you feeling out of control and drained.   Many of my clients tell me that they are afraid that they are "going crazy" or "losing control".  Though these feelings and sensations are uncomfortable, they are symptoms that are typical of panic episodes, and they will pass.   Approaching anxiety with fear or dread will only make symptoms worse.  To move through panic more quickly, accept and acknowledge that you are having a panic episode, and then take steps to reduce symptoms.  

The Pretzel is a quick and easy tool you can use almost anywhere.  Start by sitting in a comfortable position.  Cross your dominate leg over your non-dominate leg at the ankles.  Extend your arms at shoulder level with your thumbs down and the back of your hands facing one another.  Cross your dominate arm over your non-dominate arm so that your palms are touching.  Flip your hands under so that your elbows are by your side and your hands are crisscrossed under your chin.  Close your eyes or soften your gaze and take slow, deep breaths.  Focus on making your exhale longer than your inhale.  Do this for two minutes or as long as you need to calm your anxiety.  

This pose works to stop anxiety in several ways. First, deep slow breathing helps calm the nervous system and sends signals to the body that it is safe and calm.  Rapid shallow breath is usually tied to intense effort (think running from a bear or fighting with an opponent).  Deep, calm breath is associated with relaxation.  Using the body and the breath to signal the brain that you are not in danger can help decrease panic signals.  Second, the pretzel twist of this pose helps balance the body and the brain by stimulating alternate sides of the body at once which is very calming.  Finally, concentrating on twisting yourself into this pose shakes up your thought process and helps you concentrate on the pose instead of the anxiety itself.  

As with most techniques, the Pretzel will work best if you practice this before you have a full blown anxiety attack.  Getting familiar with the pose ahead of time will help ensure that you use it when you need it the most.  Consider practicing this at the end of a long day at work to help shake off the day and transition into a more calm evening.  

Have you tried the Pretzel? What are some of your favorite strategies for moving through anxiety? 

@carolynmariephotography

Hey! I'm Samantha, a professional counselor living and working in Asheville, North Carolina. I teach stressed out professionals at the top of their game how to ditch perfectionism so that they can enjoy their lives again. Sound like you? Schedule a free consultation call to get started.