As mentioned, the exercises below can provoke physical symptoms very similar to those experienced in anxiety.
1) Hyperventilating – Sit comfortably and set your stopwatch for 60 seconds. Start the stopwatch and start to breath in and out of your mouth (NOT your nose) very quickly. Continue for a full minute. Repeat 2 times.
What to expect - Sensations you’re likely to experience with this exercise include lightheadedness, dizziness, and feelings of unreality. These physical sensations are due to the change in the levels of your oxygen/carbon dioxide levels in your blood.
2) Breathing through a straw – Breathe through a straw for 60 seconds while holding your nose, so that you block any air from coming in through the nose. Repeat 2 times.
What to expect - With this exercise, you will likely notice tension in your chest because you’re having to work harder to breathe and you may feel as though you’re not getting enough air.
3) Spinning in circles – Before you start, choose an area where you have lots of room and where there is a comfortable place to sit. Then close your eyes and then start to spin in a circle for approximately 60 seconds. Sit down and then notice what you’re feeling. Alternatively, you can spin in a circle while sitting on a chair that swivels. Repeat 2 times.
What to expect - This exercise will likely produce feelings of dizziness, disorientation, and lightheadedness.
4) Running in place – Choose an open area and then run on the spot, lifting your knees as you do, for approximately 60 seconds. Repeat 2 times.
What to expect - This exercise will increase your heart rate, breathing rate, internal temperature, and may also result in sweating.