Best Breathing Technique When Anxious?

New Topic Post Reply Printable Version
[ << Previous Thread | Next Thread >> ]

tpatrick30
New Member


Date Joined Jul 2017
Total Posts : 13
   Posted 9/12/2017 4:22 PM (GMT -6)   
I think this would help everyone! I've read several ways that breathing helps you when you're feeling anxious. Some say not to deep breathe for too long, and they just give you the technique.

But yesterday I started getting anxious that I might get an anxiety attack at the doctors, and my symptoms ensued. This time I had those dreadful skipped heart beats.

So what's the best way to breathe in a situation that you need to calm down? Natural breathing? Stomach Breathing for 5 and then exhale through lips 5? There's also the 4-7-8? Deep breathing with lungs and chest?

Or do you alternate between our breathing exercises? Sometimes I think I might deep breathe too long and my nose goes numb and tingles. I know there might not be a best breathing tech, but what would you recommend and for how long when feeling anxious?

Scaredy Cat
Forum Moderator


Date Joined Sep 2006
Total Posts : 26644
   Posted 9/12/2017 9:22 PM (GMT -6)   
Good question!

I think it may be different for each individual. I know I have a personal favorite that always helps me...

...but I have heard/read of other techniques that people swear by for themselves.

I usually practice mine for just a few rounds until my symptoms subside.

However, regular pratice, a couple of times a day for 10 minutes or so is optimal for lowering overall stress levels.

Let me know if you are interested in my favorite breathing exercise, and I'll post it for you.smile

S.C.
Moderator:Anxiety/Panic

"Courage is not the abscence of fear, it is feeling afraid and doing it anyway!"

"Worrying does not empty tomorrow of its troubles...it empties today of its strength."
Corrie Ten Boom

Panic Syndrome recovery due to CBT

Dave04
New Member


Date Joined Aug 2007
Total Posts : 9
   Posted 9/12/2017 9:39 PM (GMT -6)   
I agree, I think it could be different for everyone.

I go more by feel than I do time. A decent breath in through the nose..... hold it for a little bit.... and slowly back out through the mouth. When I start to get a little stressed, that tends to help.

t331
Regular Member


Date Joined Jul 2007
Total Posts : 49
   Posted 9/13/2017 6:18 AM (GMT -6)   
SC please post as I have not learned any coping skills. I need any help I can get.

Scaredy Cat
Forum Moderator


Date Joined Sep 2006
Total Posts : 26644
   Posted 9/13/2017 9:21 AM (GMT -6)   
Here is my personal favorite...it is the one that really works best for me.

The Divided Breath:

Imagine your lungs as having 3 parts. The bottom third, the middle, and top third. 


On the inhale fill the bottom third first, then the middle and finally the third. Make sure that this is one continuous breath, but divided, with a slight pause in between each third.


Hold the breath in for 3-5 seconds if possible. Exhale in reverse. First blow out the top third, then the middle, and finally the bottom third of your lungs until all air is expelled.  (remember the pauses) 


Repeat several rounds for a toatal of about 10 minutes. Practicing this every day will not only give you control and structure to your breathing, it will strengthen and loosen the thoractic muscles, allowing better, more productive breathing, and relieving the chest tightness



Hope you find it helpful as well. (be sure and check out other self help material in our Resources!)

S.C.
Moderator:Anxiety/Panic

"Courage is not the abscence of fear, it is feeling afraid and doing it anyway!"

"Worrying does not empty tomorrow of its troubles...it empties today of its strength."
Corrie Ten Boom

Panic Syndrome recovery due to CBT

TheIsomotion31
Regular Member


Date Joined Mar 2012
Total Posts : 122
   Posted 9/13/2017 9:34 AM (GMT -6)   
I have been using combat breathing technique.

Inhale for 4. Hold for 4. Exhale for 4.
Making sure to deep breathe. Meaning my stomach moves and not just breathe from the chest

tpatrick30
New Member


Date Joined Jul 2017
Total Posts : 13
   Posted 9/13/2017 12:50 PM (GMT -6)   
Nice technique! Any breathing exercises help the tight chest feeling or lump in throat?

Tingling seems to be the hardest to control. Once my face starts tingling breathing correctly doesn't really help it. Seems I have to get up and walk around more.

cilly
Veteran Member


Date Joined Aug 2014
Total Posts : 1332
   Posted 9/14/2017 12:48 PM (GMT -6)   
i lay down and hear clock ticking ...for some its anxiety provoking for me its relaxing.
Cilly
New Topic Post Reply Printable Version
Forum Information
Currently it is Friday, September 22, 2017 12:59 PM (GMT -6)
There are a total of 2,871,797 posts in 315,147 threads.
View Active Threads


Who's Online
This forum has 156645 registered members. Please welcome our newest member, Traneboy.
389 Guest(s), 10 Registered Member(s) are currently online.  Details
older guy, Doggiedo, tickbite666, cashlessclay, Spanish, Garthy, NKinney, Supportive Daughter, curacion, Lvg123


Follow HealingWell.com on Facebook  Follow HealingWell.com on Twitter  Follow HealingWell.com on Pinterest
Advertisement
Advertisement

©1996-2017 HealingWell.com LLC  All rights reserved.

Advertise | Privacy Policy & Disclaimer