Breathing with Anxiety.

Take 2 minutes. close your eyes. now open them a crack and focus on nothing in particular.
count your breaths, even, smooth, and effortlessly.
1..., 2...., 3...., 4...., 1...., 2...., 3...., 4....,
If thoughts, desires, fantasies, worries arise, do not judge, do not evaluate, no good/bad, right/wrong, selfish/unselfish, just let them go and return to the breath.

How did you do? I bet that that things did arise, but you were able to come back to the breath.
Ever feel anxious?
mind racing, heart beating fast and pounding.

Anxiety is simply physical sensation. a flush to the cheeks, a mild acid sensation in the chest, a quickly beating heart. This is normal and perfectly healthy.

Where anxiety goes wrong is when we start to label and evaluate those sensations.
This is bad, My heart is beating too fast, everyone can see my red face,

or we start to over-evaluate things from outside.
S/he doesn't like me, they think I am an idiot/loser/immature/freak/etc. That person is dangerous, or anything.

These evaluations act like threatening situations to our bodies, our bodies pump up the juice, and the sensations get stronger, then more evaluation, and on goes the cycle.

The cerebral cortex is mediating the sympathetic nervous system, and dumping adrenalin into the blood, which is activating the adrenal gland which secretes cortisol (a stress hormone) etc, etc,

So what can you do? Go back to the breath. cut out the evaluations and breathe with the present moment. Examine the physical sensations as they are, and watch them go. Absorb the anxiety, don't treat it as an outsider.

And all will be well.