Breathing Problems During Anxiety And How To Fix Them
STEP 4: Practice your breathing skills
Contents
During an emergency, our breathing rate and pattern change. Instead of breathing slowly from the lower lungs, we begin to breathe quickly and shallowly from the upper lungs. If during this time we do not exert ourselves physically, it can produce a phenomenon called “increased ventilation. ” This could explain many of the unpleasant symptoms of panic:
- dizzy
- shortness of breath
- a lump in the throat
- tingling or numbness in the hands or feet
- nausea
- bewilderment.
The good news is that by varying your breathing, you can reverse these symptomsRead: how to manually stop breathing By changing your breathing rate and pattern, you can stimulate your body’s parasympathetic response. This is the body’s equally powerful system as the opposite of the Emergency Response and is often referred to as the relaxation response. For our purposes, I’ll call it Calm reaction.The table below lists the physical changes that take place during the Smooth Response. As you can see, all major Emergency Response changes are reversed in this process. One of the differences in these two physical reactions is the timing. The emergency response takes place immediately in so-called mass action: all the changes happen together. Once we flip that emergency switch, it takes a while for the body to respond to our calming skills. For this reason, it is important for you to know what specific skills will reverse this emergency response and will help calm your body and clear your mind.
Sympathetic response (parasympathetic response)
- reduced oxygen consumption
- slow breathing
- heart rate slows down
- blood pressure drop
- reduced muscle tension
- feel more and more comfortable in the body, calm in the mind
You will now be introduced to three breathing skills. In the following steps, you will learn how to change your fearful thoughts and negative images, because every time you frighten yourself with dire thoughts or images, you trigger an emergency response. body level. However, to get started, you need a solid foundation to breathe properly.
Soothe your breath
People with anxiety tend to breathe into the upper lungs (upper chest) with a shallow, rapid breath, instead of breathing into the lower lungs (lower chest). This is one of the causes that contribute to hyperventilation: shallow breathing, breathing above the lungs. The three breathing skills that I will describe next start with inhaling into your lower lungs. This is a deeper, slower breath. Beneath the lungs is a plate-shaped muscle, the diaphragm separating the ribcage forming the abdomen. When you fill your lower lungs with air, the lungs push down on your diaphragm and cause your abdomen to protrude. Your abdomen looks as if it is expanding and contracting with each diaphragmatic breath.
Two types of breathing, the upper ribcage (thoracic cavity) above, and the lower rib cage (diaphragm) below.
The first breathing skill is called Natural Breathing, or belly breathing. In fact, this is a good way to breathe all day long, unless you are engaged in physical activity. In other words, you should practice breathing in this way all day, as it provides a sufficient amount of oxygen and controls the exhalation of carbon dioxide. It’s very simple and goes like this: Gently and slowly inhale a normal amount of air through your nose. , which fills your lower lung. Then exhale easily. You can try it first with one hand on your stomach and one hand on your chest. As you inhale gently, your lower hand should rise while your upper arm remains still. Continue this gentle breathing pattern with a relaxed attitude, focusing only on filling the lower part of the lungs.
Breathe naturally
As you can see, this breathing pattern is the opposite of the automatic breathing that comes in moments of anxiety. Instead of breathing rapidly and shallowly into the upper lung, which expands the ribcage, you breathe gently into the lower lung, expanding the abdomen. when you are feeling anxious or scared. It is an effective way to control hyperventilation, slow tachycardia, and promote physical comfort. For this reason, we will call it Calming Breath.
Soft breath
Practice this calming breath at least ten times a day For many weeks. Use it during transitions, between projects, or whenever you want to let go of stress and start experiencing a sense of calm. This will help you become familiar and comfortable with the process. And use it whenever you start to feel anxious or panicky. When you need a tool to help calm you down during a panic attack, you’ll get used to and more comfortable with the process. It has two benefits through Soft Breath. First, it takes longer to complete: about 90 seconds instead of 30 seconds. You will spend that time focusing on a specific task instead of paying too much attention to your anxious thoughts. If you can let the time pass without focusing intensely on your fearful thoughts, you will have a better chance to control those thoughts. Second, Calming Counts, such as Natural Breath and Calm Breath, help access the Calm Response. That means you will dedicate yourself 90 seconds to cool down your body and settle your thoughts. Then, after time has passed, you will be less anxious than you initially were. Here’s how the skill works:
Number of calm
As you apply these skills, keep two things in my mind. First of all, our breathing rate is partly determined by our current thinking, so make sure you work accordingly. change your negative thoughts, as well as your breathing, during a panic attack. And second, these skills work to the extent that you’re willing to focus on them. Put most of your effort into don’t think about anything else – not your anxious thoughts, not what you will do after learning the breathing skill, not how you seem to be about the skill – as you are working through the steps of these skills. You will find an audio recording in the Do Not Panic Self-Help Kit called “Practice Your Breathing”. It will train you in the following three skills: Natural Breathing, Calming Breath, and Static Counting. Read more: How to tell if guppies are male or female
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