Breathing techniques

[Kazimiera]

Your breathing is a reflection of your thoughts and feelings
http://www.calmclinic.com/anxiety/tr...hing-exercises

Have you ever noticed that the way you breath is a reflection of your thoughts and emotions? Most people don’t realize this, but it’s true. And it’s something you can see for yourself quite easily, too. It’s just a matter of being attentive to your breathing. This is actually very important, since there are several strategies you can use to adjust your mood by adjusting your breathings.

Whenever you’re feeling restless, scared, confused or otherwise stressed, your breathing will be rapid and shallow, each and every time. It’s just an involuntary reaction and there’s nothing you can do about it. But there is much you can do to reverse the process.

Your goal should be breathing from your abdomen, deeply and slowly, not just when you’re doing the following exercises but in your daily routine as will. Because when your breathing stabilizes, so does your mood. And that’s when you feel calm, relaxed, easy-going, peaceful and content.

Now, let’s look at some breathing techniques that you should start using to manage your feelings of panic and anxiety whenever they assault you.


Exercise 1: Stop Panic by Rebreathing back into your senses

What is it good for: This technique is especially useful for patients suffering from Panic Disorder, as well as patients who hyperventilate. If you have a tendency to get so agitated you can’t even think straight let alone recall the more complex exercises in this article, you can still use rebreathing to get back into your normal senses really quick.

How it works: Rebreathing is meant to increase your CO2 levels with the purpose of countering the symptoms caused by excessive oxygen intake. Ultimately, the idea is getting your oxygen levels back to normal.

How to do it: You can do rebreathing either by cupping your hands over your mouth and breathing into them, or by breathing into a paper bag. You should feel improvements in as little as one minute.

Exercise 2: Reduce anxiousness with Deep breathing relaxation

What is it good for: when you learn how to perform deep breathing relaxation, it will become one of your best allies in your on-going struggle against anxiety disorder. The best thing about this technique is that you can do it anywhere, anytime, without anyone really noticing. You should practice deep breathing regularly and actually make it a part of your daily routine!

How it works: When you induce deep breathing with this exercise, you will command your body to just let go of tension. Your fast rate will slow down, blood pressure will lower and sweating will be reduced. Your body processes will go back to normal levels, which will translate in improved digestion and stabilized energy levels. Isn’t it amazing that so many benefits can be achieved just by focusing on your breath?

How to do it: To perform deep breathing relaxation, breathe in from your nose and out from your mouth. You want to make at least 10 breath cycles during this exercise, and each in/out cycle should be a little longer than the last. This isn’t as much about controlling your breathing as it’s about just watching it. If you try to force your breath to slow down, that will probably stress you out. But if you gently focus on your breathing and think of nothing else, it will naturally become deeper and slower. Try it!

Exercise 3: Advanced Inhale-Hold-Exhale Deep Breathing.

What is it good for: this is similar to Exercise 2, except it calls for proper posture and a bit more of attention. Doing this exercise will not only help slow down your body, but it will also contribute to quiet down your mind.

How it works: Whereas the previous exercise is something you can do anywhere and anytime, this exercise is more akin to traditional meditation. For best results, you want to sit in a comfortable place where you can relax without being disturbed for 15-30 minutes.

How to do it: For this exercise, you should sit down in a relaxing environment. You can sit anyway you feel comfortable, just as long as your back remains straight. Your hands should be resting in your lap or your thighs. Your jaw should be relaxed and your lips lightly pursed, with the tip of your tongue gently pressing on the top of your mouth. If you usually meditate, you should be quite familiar with this kind of posture.

For this exercise, you will be watching your heartbeat to keep a good rhythm. You will do at least 10 breath cycles, and each cycle will be comprised of three stages:

Inhale, count 5 heartbeats
Hold breath, count 7 heartbeats
Exhale, count 9 heartbeats

That’s all there is to it! With each breath cycle, your heart rate will slow down, making you feel a bit more relaxed. At the same time, your breathing will also run deeper and slower, meaning that each breath cycle will be a little longer than the last. Don’t overthink though. Just keep watching your breathing and counting your heartbeats, and let yourself calm down. Try it!

[Kazimiera]

ABDOMINAL BREATHING
http://panicdisorder.about.com/od/li...pbreathing.htm

Breathing is a necessity of life that usually occurs without much thought. When you breathe in air, blood cells receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that is carried back through your body and exhaled. Improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue and other physical and emotional disturbances.

Is the Way You’re Breathing Contributing to Your Anxiety and Panic?

Most people are not really conscious about the way they are breathing, but generally there are two types of breathing patterns:

Thoracic (chest) breathing
Diaphragmatic (abdominal) breathing

When people are anxious they tend to take rapid, shallow breaths that come directly from the chest. This type of breathing is called thoracic or chest breathing. When you’re feeling anxious, you may not even be aware that you’re breathing this way.

Chest breathing causes an upset in the oxygen and carbon dioxide levels in the body resulting in increased heart rate, dizziness, muscle tension and other physical sensations. Your blood is not being properly oxygenated and this may signal a stress response that contributes to anxiety and panic attacks.

In contrast, during abdominal or diaphragmatic breathing, you take even, deep breaths. This is the way newborn babies naturally breathe. You are also probably using this pattern of breathing when you are in a relaxed stage of sleep.

How Can I Tell the Difference Between Chest and Abdominal Breathing?

The easiest way to determine your breathing pattern is to put one hand on your upper abdomen near the waist and the other on the middle of your chest. As you breathe, notice which hand raises the most. If you are breathing properly, your abdomen should expand and contract with each breath. It is especially important to be aware of these differences during stressful and anxious times when you are more likely to breathe from your chest.

Simple Abdominal Breathing Exercise for Relaxation

The next time you’re feeling anxious try this simple relaxation technique:

Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand, and your chest should rise very little.
Exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale.
Repeat this breathing exercise for several minutes.

You can perform this exercise as often as needed. It can be done standing up, sitting down or lying down.

If you find this exercise difficult or believe it is making you anxious or panicky, stop for now. Sometimes people with panic disorder initially feel increased anxiety or panic while doing this exercise. This may be due to anxiety caused by focusing on your breathing, or you may be unable to do the exercise correctly without some practice. If that happens to you, stop for now. Try it again in a day or so and build up time gradually.