Some of you who don't live with anxiety on a daily basis may be experiencing it acutely for the first time in your lives.

First of all, I'm sorry. It really sucks.

Secondly, that's normal! There's a lot to be anxious about.

Here's a small piece of practical advice.

One of anxiety's more alarming symptoms is a tightness in your chest/inability to breathe normally. This happens because your brain's fight or flight has been triggered.

Yes, that's a real thing, not just an expression.

Simply put, your brain retunes how your body works to boost its performance should you need to run or fight. Part of that includes ramping up your heart rate and making your breathing more shallow to oxygenate the living hell out of your blood.

You might see swimmers or runners hyperventilating before a race. Same idea.

Great if you're doing it on purpose, not so great if you're just trying to help your kids or do the grocery shopping.

Bad news: you usually can't just calm yourself down by thinking about it.

Good news! There is something you can do that may help. It's called box breathing.

The ability to take deep breaths signals to your brain that the threat is gone and you can relax. Brain stands down and you start to feel normal again.

But, Susan, I hear you say, I can't breathe deeply, that's how this whole thing started!

Not right this second, no, but box breathing is going to help you get there. It's what Navy SEALS do when they need to calm down.

Inhale for a count of four.
Hold for a count of four.
Exhale for a count of four.
Hold for a count of four.

Repeat.

Within just a few reps, you should feel your breaths deepening and your chest loosening.

It's important to remember that part of anxiety is the physical response, which feeds the mental reaction, which induces more of a physical response...and so on.

If this is all new to you, it can be REALLY alarming. Talk to your doctor if it keeps happening, be aware of any triggers you might have (like caffeine, for example, or watching the news), and be kind to yourself.