Panic and anxiety can trigger ineffective breathing patterns, and poor breathing habits can stir panic and anxiety. Fortunately, in either case, our breath can also come to our aid.
Easy, controlled breathing techniques can reduce symptoms related to both anxiety and panic. Our breath can put the brakes on hyperventilation, or melt-away health-harming tension and stress.
Here are two simple techniques - one for hyperventilation and one for stress - that you might want to experiment with. If these help you, great. If not, there are plenty of other breathing exercises to try.
CO2 Rebreathing
When people hyperventilate they feel as if they are not getting enough air though they are breathing rapidly. Actually, they are taking in too much oxygen, so their carbon dioxide levels drop.
Using the CO2 Re-breathing technique for hyperventilation is unlikely to stop an anxiety attack, but may reduce its intensity by raising CO2 levels. Simply cup the hands over the nose and mouth, and breathe slowly. Do this for a minute or two, less if it becomes uncomfortable. If you have a small paper bag, you can use that instead of cupped hands.
Soothing the Body
To diminish the effects of stress and soothe the body, a simple deep breathing strategy is to sit tall in a comfortable chair, arms on the armrests, and follow these three steps:
- Take a slow, deep inhalation through the nose - about five or six seconds long.
- Then, hold the breath for a few seconds.
- Finally, exhale slowly though the mouth, as if you are whistling, for about seven seconds.
Repeat these steps 10 times.
Deep breathing takes a bit of practice. The more this technique is used—the more enjoyable and effective it should become.
Source: Calm Clinic
Photo credit: Bhernandez
