Let your heart race
Use exercise on purpose to get your heart pounding, and let your body learn that the feeling is safe.
Key takeaways
- Pick exercise that gets your heart pounding and your breath fast: a brisk walk uphill, a jog, stairs.
- Pay attention to the sensations instead of distracting yourself, and keep going for a little while after the urge to stop.
- Aim for about 20 minutes, a few times a week, and work up to it gradually.
If you have a heart or lung condition, are pregnant, or haven't exercised for a long time, check with a doctor before working up to hard exercise.
Exercise on purpose
Any exercise is good for your mood. This practice uses it for something more specific: teaching your body that the sensations of anxiety are safe. For that, how you do it matters.
One session
- Choose
Something you can keep up for about 20 minutes that makes you properly out of breath: a brisk walk uphill, a jog, cycling, stairs. In the studies, the pace was hard enough that talking took effort.
- Predict
Before you start, note what you fear the sensations might mean ("I'll faint", "my heart can't take it") and how strongly you believe it, from 0 to 100.
- Pay attention
Notice the pounding heart, the fast breath, the heat. Name them. Try leaving the headphones off for at least part of it, so you actually feel them.
- Keep going
When the urge to stop comes, keep the pace for another minute or two if it's safe to. Then slow down gradually.
- Check
Afterwards, how strongly do you believe the prediction now?
Start where you are. If one flight of stairs already sets your heart going, that's your first session. Build up from there, the way you would on a fear ladder.
Leo and the stairs
Since a panic attack on a crowded train last year, Leo has quietly given up his evening runs, switched to decaf and started taking the elevator instead of the stairs. He says he's just been busy. But whenever his heart speeds up, he gets the same sinking feeling he had on the train.
Sources and further reading
- Smits, J. A. J., Berry, A. C., Rosenfield, D., Powers, M. B., Behar, E., & Otto, M. W. (2008). Reducing anxiety sensitivity with exercise. Depression and Anxiety, 25(8), 689-699.
- Broman-Fulks, J. J., Berman, M. E., Rabian, B. A., & Webster, M. J. (2004). Effects of aerobic exercise on anxiety sensitivity. Behaviour Research and Therapy, 42(2), 125-136.
Finish the lesson
Answer the question above to complete the lesson.