1st December 2008
Proper Breathing to Reduce Anxiety
Breathing is necessary for us to live, however improper breathing can cause problems like anxiety and panic attacks. When we inhale air, our blood gets oxygen and carbon dioxide is released. Improper breathing can disturb the balance between oxygen taken in and carbon dioxide released. This imbalance can contribute towards problems like anxiety, stress, fatigue, panic attacks etc.
There are two ways in which you can breath-
a) Chest Breathing also know as Thoracic breathing
b) Abdominal breathing also know as Diaphragmatic breathing
During normal relaxed circumstance you normally breathe through the Abdomen. With abdominal breathing the level of oxygen in the blood is maintained properly and there is no imbalance between the oxygen intake and carbon dioxide released.
However when you are anxious you start breathing through your chest by taking rapid shallow breaths. You may actually be breathing through the chest without knowing. Chest breathing creates the imbalance between the oxygen inhaled and the carbon dioxide released by the body resulting in accelerated heartbeat, dizziness, pins and needles etc.
Since the blood is not getting the correct amount of oxygen, this may result in a stress response which contributes to anxiety and panic attacks.
You can easily find out how you are breathing by placing your hand over your abdomen. If there is inward and outward movement of the abdomen, then you are breathing the correct way (abdominal). If there is no abdominal movement then it means you are breathing through your chest.
If you ever feel anxious next time try to inhale deep and slow through your nose. Your Abdomen should expand during this process. Exhale slowly through your mouth with your lips pursed lightly. Repeat this exercise several times.
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