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E X P L O R E T H E S E L I F E C H A L L E N G E S . . . |
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Sample Strategies:
Learning Deep Breathing
Here is an example of a way
that you can change your external environment: practice deep breathing. How you breathe may be
contributing to your symptoms. Studies
show that anxiety sufferers tend to take shallow breaths from their
chest. This can lead to hyperventilation. Hyperventilation is breathing
more than the body needs. It causes a loss of carbon dioxide in the
blood and can result in intense physical symptoms that are very similar
to panic attacks.
If you
tend to hyperventilate, wouldn't you know it? Probably not. You may
take shallow, frequent breaths and not even realize it. Hyperventilation
does not mean that you necessarily need to be breathing loudly or
visibly gasping for air. So, although you may not realize it, the way
you breathe could be causing many of your symptoms. How do you breathe now?
Take
a breath and observe yourself. If your chest or shoulders move when you
breathe, you're probably breathing from your chest. How do you stop a tendency to hyperventilate?
Through deep breathing. Some
experts consider deep breathing to be the most important step anxiety
sufferers can take in reducing symptoms and promoting overall health. Deep
breathing involves deliberately learning to slow your breathing rate and
breathe from the diaphragm (a muscle in the lower abdomen). I cannot say enough about the proven benefits of
deep breathing. Deep relaxation techniques such as deep breathing lower
blood pressure, relax the muscles, and slow your heart and respiration
rate. It also prevents stress from building up, reduces insomnia and
fatigue and reduces general anxiety. It increases your energy level and
helps you turn off analytical thinking and racing thoughts. The list
goes on and on. In a nutshell, deep breathing counteracts the
physical and mental affects of the fight or flight response. It serves
to reduce anxiety when it strikes. When practiced regularly, its
physical and mental benefits may also help prevent anxiety. I hope you see now why I cannot overestimate the
important of learning deep breathing as a tool in conquering your
anxiety. After several weeks of practicing deep breathing for 20-30
minutes daily, your body will respond by being more relaxed all of
the time. To get maximum benefit, do a deep breathing routine 2-3
times daily for the first several weeks. Make it a part of your daily
schedule. Do it once when you first wake up, once when you get home from
work, and once before you go to bed, for example.
Exercise: Let's
try a deep breathing exercise. Either stand up or lie down, whatever is
most comfortable for you.
2)
Inhale slowly and deeply through your nose, starting at the
bottom of your abdomen. Imagine you're blowing up a balloon, (fill
your lower abdomen first).
3)
Count slowly to three as you inhale. You will feel your hand rise
as you do this.
4)
Pause for a count of two. Good job! As you perform this exercise, let any thoughts float and fear float by you. It's completely normal to feel strange sensations at first, because you are using muscles that you don't normally use. Repeat this inhale for 3 / hold for 2 / exhale for 3 cycle, eight times. Congratulations. You did it! The more you practice
deep breathing, the easier it will become, and the more natural it will
feel. Don't give up if you don't feel the effects in a few days. It will
work. Just keep practicing over the weeks and months. Any time you start to feel anxious, you can simply
practice deep breathing and lead your body into relaxation. Make it a
part of your lifestyle, either alone as part of your yoga, meditation,
or other relaxation routine.
If
you're interested in learning more you'll find 30-minutes of deep
breathing and relaxation exercises in the Conquer
Your Anxiety Success Program. Next page: Sample Strategies: How to Overcome Your Fear of Losing Control |
Page 7:
Seven Keys to Overcoming Anxiety