Blushing is a natural response to embarrassment, anger, excitement and other strong emotions. Blushing occurs when the blood vessels near the surface of the skin in the cheeks, chest and neck expand and more blood circulates in the area, according to MedlinePlus. Small muscles triggered by the autonomic nervous system control these blood vessels, which means that people don't have a conscious control of blushing. However, there are several techniques that can help reduce blushing's telltale sign of redness in the face.
Breathing Techniques
Step 1
Practice breathing exercises prior to a situation in which you expect to be nervous. When you’re stressed or anxious, it’s likely you’re taking shallow breaths, which increases anxiety and heart rate. Find a quiet place away from distractions, if possible.
Step 2
Sit in a comfortable position with your back straight and shoulders relaxed.
Step 3
Breathe in through your nose. Feel the air fill your lungs. Slowly release the air through your mouth until your lungs are totally deflated. After a few deep breaths, you should feel noticeably calmer.
Distract Yourself
Step 1
Plan in advance for situations that cause you to blush. Come up with thoughts that will distract your from the situation. One popular recommendation is thinking about your audience wearing their underwear while you’re giving a speech.
Step 2
Practice. Practice giving your speech or another task that makes you nervous in front of a mirror. Be sure you know your speech well so that when you start using your anti-anxiety techniques, you can still perform the task at hand.
Step 3
Write down the fears that will cause you to blush. For example, maybe you think people are judging you or how you’re dressed. Understand that your fear, also known as self-prophesying, according to the psychiatrist Viktor Frankl, is not realistic. Knowing that what you fear is not real can go a long way in reducing nervousness and redness in the face.
Tips and Warnings
- Controlling the effects of nerves and anxiety will not be instantaneous. You have to practice relaxation techniques. For severe anxiety and nervousness, discuss other options with your physician, including behavior therapy and medication.
- While surgery to prevent blushing is a quick fix, there are consequences to such an invasive procedure. Attempt to control your emotions with natural remedies like breathing techniques and stress reduction first.
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