Breathing Techniques For Anxiety And Panic
Hyperventilation (or over-breathing) is a common problem among those suffering from panic attacks and some other anxiety disorders
. A simple breathing technique is often one of the most effective methods of fighting back and restoring normal calm.
Hyperventilation may in part be caused by some level of anxiety, but it also feeds and heightens anxiety. Hyperventilation apparently feeds anxiety in two ways: (1) by decreasing the oxygen/carbon dioxide exchange efficiency, thus raising carbon dioxide levels in the brain, and (2) by contracting blood vessels and hence blood flow to and from the brain. Typical symptoms of hyperventilation include dizziness, a sense of unreality, numbness in extremeties, and of course feeling faint. One can see how such symptoms of hyperventilation can cause greater anxiety feelings.
To slow one's breathing would seem to be the opposite of helpful. One hyperventilates because one feels an urgent need for more air, not less. In actual immediate danger, one does need more air for "fight or flight." Thus those who suffer from panic or heightened anxiety need to experiment with slower breathing to feel its helpful effects. And they need to practice slower breathing exercises.
Certainly when at rest and calm, breathing should be slow, comfortable and effortless, barring lung problems, sickness or air pollution. Elevated breathing rates are normal under physical exercise, but not when at rest. Lung efficiency varies with age, environment, special uses (like regular singing or flute playing), and physical condition. Poor breathing habits can be developed not only from anxiety, but poor posture sitting in front of a computer or stress from smoking, asthma and allergens or learned behavior, and so on.
Shedding a bad habit and developing a good replacement takes discipline, practice and patience. Although those suffering from anxiety or panic disorder may be motivated to develop better breathing techniques, one should beware of the possibility that failure may strengthen anxious or defeatist thinking patterns. Setting reasonable goals for breathing and sticking to them in practice is what will encourage calm and give victory over fears.
Some variations in methods may still produce positive results. Here is one outline founded on basic principles.
I. Timed breathing
On average, people breathe at about twelve breaths per minute. Six would be nearer to optimal for most.
Measure the average number of seconds per breathing cycle when you are at rest. If testing yourself makes you too self-conscious an skews the results, have someone help you. Measure a breathing cycle from the end of one exhalation to the next exhalation. In one minute, count how many breathing cycles you go through. You may want to do this a few times. Dividing sixty seconds by the number of breaths in the minute gives you the average number of seconds per breath.
Use your average seconds per breath to set a reasonable initial goal for slower breathing. Start practicing. If you need to adjust your initial goal after a day or two, feel free to do so. Once you have practiced for some time and are comfortable at that rate, lengthen the time for breaths. If you inhaled for three seconds and exhaled for three seconds initially, your next step may be to practice inhaling for four seconds and exhaling for four seconds.
To count seconds, use a watch or other time piece or count "one, one thousand, two, one thousand" and so on in order to approximate seconds. Just try to be consistent. Practice twice per day at regular and set times, once in the morning and once in the evening. More frequently if possible! Practice for five minutes each day for a few weeks. Work your way up to ten minutes for each session. Use a calendar. Write down your times. Be consistent and faithful.
The goal is to slow down your normal breathing rate. It is also to practice so as to make slower breathing almost second nature during a panic attack.
During an attack, one can focus on breathing. Count "one, one thousand" and so on or use a time piece so as to hold to the measured breathing rate according to your practice sessions. Focus on breathing may distract your mind away from morbid thoughts, an added help to controlling anxiety.
II. Breathing from your abdominal area
But there is more to it. Most of us tend to practice shallow breathing in the upper rib cage area. Breathing efficiency is increased when breathing more deeply. Below the lungs lies a thin muscular sheath called the "diaphragm." Breathing from the abdominal area will help.
One's timed breathing practice sessions should thus not only include counting seconds for each inhalation and exhalation, but also deep, abdominal breathing from the diaphragm.
To start, lie down or recline in a comfortable chair. Rest your hands on your stomach area. This is to let you know when you are breathing from the abdomen, so anything that alerts you when you stop breathing from the abdomen will suffice, like putting a book on your stomach when lying down.
When breathing from the diaphragm, the stomach region should rise and fall gently as one breathes. The stomach or abdomen should rise on the inhalation and fall when one exhales.
Abdominal breathing may take a little practice or if necessary a doctor's help in order to get started. One will need to focus carefully on maintaining abdominal breathing, especially at the beginning, when also timing one's breaths.
As you probably know, exhaling deeply when you are feeling a little anxious can help you relax a little. And if you breathe deeply instead of in shallow fashion, the practice of breathing more slowly is easier to sustain.
III. Breathing from the nose
Breathing efficiency is further enhanced by breathing through the nose as opposed to the mouth. Often those suffering from anxiety disorders have developed the bad habit of mouth-only breathing.
Breathing through the nose has various advantages over breathing primarily through the mouth. First, it makes hyperventilation more difficult. The passage way is smaller. Second, the sinuses are better equipped to handle airborne pollutants. Of course if one has inflamed sinuses from allergies or the like, that may also need separate treatment. Third, nasal breathing reduces dehydration. Better hydration means better cellular function. Fourth, nasal breathing may increase blood flow and oxygen in the sinuses--which may help the brain.
In other words, one's timed breathing practice sessions should include abdominal breathing through the nose in timed inhalations and exhalations.
IV. Improve other areas
Stress, diet, physical exercise practice, sleep, environmental allergens or toxins, and so on all can affect the pace and efficiency or breathing. Making improvements in such areas may improve breathing and help control anxiety and panic attacks. Getting professional help may be needed or advised.
And in any event, slower, nasal, abdominal breathing is a technique that has already helped many anxiety and panic attack sufferers. It will very probably help you.
Copyright (c) 2010 Peter Rubel
by: Peter Rubel
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