Anxiety disorders are still among the most prevalent mental disorders. WHO states that already in 2019, it has influenced 301 million individuals, or around 1 in 4 individuals suffering from anxiety disorders who undergo treatment for it. As per the research article “Panic Attack–Associated Psychophysiological and Cognitive Mechanisms and the Influence of the Diving Reflex”, anxiety has been explained not only as a state of mind, but also as a physical and cognitive state that engages the body’s stress mechanisms, particularly during panic attacks.
What is anxiety
An increased state of arousal, engaging both your mind and body. It usually comes with:
- Racing thoughts
- Shortness of breath
- A feeling of fear
- Increased heart rate
- During this attack, your sympathetic nervous system overacts and this overact results in;
- Increased heart rate (tachycardia)
- Rapid breathing (hyperventilation)
- Increased sensitivity to carbon dioxide (which causes breathing to be more labored due to panic)
Although there are many other various techniques that individuals use to relieve their anxiety but this new technique is tested results and this is referred to as the “dive reflex” technique
How does the dive reflex technique function
Anxiety can get your heart pounding, chest constricting and your mind racing. In the midst of such situations, to relax becomes almost impossible. However, there is one very strong natural reflex that can assist: the mammalian dive reflex. It is your body’s own safety switch and amazingly, it is easy to trigger.
What is this technique?
The dive reflex is one of the body’s protective mechanisms that are triggered when your face is splashed with cold water when you’re holding your breath. It’s shared by us and other mammals, such as dolphins and seals. The purpose of the reflex is to save oxygen and shield essential organs from damage when the body believes it’s underwater. But here’s the surprise: inducing the dive reflex doesn’t only assist in survival when underwater, but it also relaxes your nervous system.
Why is it effective for anxiety?
When we are anxious, our body responds as if it is actually in danger, even though nothing is amiss; our heart begins to thud, breathing becomes rapid and shallow and everything appears more intense than it already does. The dive reflex has the effect of flipping that switch. When your face meets cold water and you refuse to breathe, your body gets the message to slow down. Your heartbeat slows, your breath calms, and within seconds, you feel a little more centered. It’s like an in-built emergency brake for your worries.Based on research published in Frontiers in Psychology, 2021, applying cold facial immersion and breath holding would alleviate the above symptoms and soothe the physiological activation of the subjects.
How to use it in practice
Here is what you can do at home:Fill a bowl with cold waterAdd ice if you wish. The purpose is to cool your face as fast as possible.Hold your breath and submerge your face in itAt first, it might feel like it is impossible to breathe, but start with it gently. Especially covering your forehead, eyes, and nose. Try to hold your breath for about 15-30 seconds.Lift your face and breatheCome up, breathe normally, and repeat if needed. Even one round can calm your heart rate and mind.Disclaimer: this is not an anxiety disorder cure and is not a replacement for medical advice. Always get your doctor’s approval before adopting any new technique.
