While the tips above are more general training tricks, this technique is especially helpful for those struggling with feelings of anxiety. Many people who struggle with this also struggle with sensitivity to feelings associated with worry or panic, she explains, “such as a racing heart and shortness of breath.” Those sensations are similar to how you might feel during vigorous exercise, so your brain might subconsciously fear those high-intensity workouts.
In this case, Heisz recommends a technique called “fear breaking training,” which involves a light to moderate walk with a very short sprint at the end. Why does this work? Well that light to moderate exercise increases a brain resilience factor called neuropeptide Y. “He is a protective factor from the damaging effects of stress,” says Heisz.
After building up that neuropeptide Y, the theory is that your brain becomes more resilient to tolerate that short sprint at the end. The intense burst of exercise “basically acts as exposure therapy,” explains Heisz. “You’re getting used to feeling your heart racing and shortness of breath, but it’s in this safe space where your brain is infused with resiliency, and it seems fine. Exposing yourself to these intense feelings, seeing them come and go, and realizing are safe is really therapeutic.
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