The following describes the relaxation technique of deep breathing. Start practicing this technique today to begin feeling more relaxed.
Benefits
Breathing is a function that we all do naturally and with little conscious awareness or effort. Deep breathing, also called diaphragmatic breathing, involves bringing one’s focus to the breathing process. Attention and effort are brought to each breath, allowing the belly and ribcage completely fill with each inhalation, followed by complete exhalations, letting all of the air out. Breathing exercises are typically easy to learn and can quickly help decrease nervousness. The exercises can also provide a cleansing effect, making you feel more relaxed, refreshed, and energized. Deep breathing is also often the foundation for many other relaxation techniques, such as progressive muscle relaxation (PMR), meditation, and visualization. Chest breathing, which doesn’t allow for full, complete breaths, is often associated with increased feelings of anxiety. In fact, hyperventilation (or feeling short of breath) is one of the most common symptoms of panic attacks. Taking fuller breaths allows you to feel calmer and in control when faced with panic and anxiety. Breathing exercises can work to help you cope with shortness of breath, along with other common anxiety- and panic-related symptoms, such as decreasing accelerated heart rate and relieving muscle tension. Additionally, diaphragmatic breathing exercises shifts focus towards the rhythm of your breath, clearing the mind of anxious, fearful, and negative thoughts.
Additional Tips
Focusing on your breath during a panic attack is not as easy as it may seem. To get the most out of deep breathing, it is important that you practice regularly and at times when you are not feeling excessively anxious. If practiced often, you will be also to use this technique when intense anxiety or panic attacks occur. If you are having trouble focusing on the expansion and contraction of your center, it may be helpful to place your hands on your belly or ribcage. As you practice deep breathing, notice how your center widens and when you inhale and contracts inward with each breath out. When practicing deep breathing, always bring effort and focus to shifting from chest to abdominal breathing. Take deep breathing exercises slow and stop if you feel worse. Pick a time to practice your exercises that suits your lifestyle, but aim to work in your breathing for at least five to 10 minutes a day. Practice in the morning to start the day off relaxed, in the afternoon to recharge, or in the evening to get a better night’s rest. For an even more relaxing and anxiety-reducing experience, breathing exercises can also be used with visualization.
