Deep Breathing Exercises to Reduce Anxiety

Deep Breathing Exercises to Reduce Anxiety Panic Disorder Coping Print Deep Breathing Exercises to Reduce Anxiety By Sheryl Ankrom linkedin Sheryl Ankrom is a clinical professional counselor and nationally certified clinical mental health counselor specializing in anxiety disorders. Learn about our editorial policy Sheryl Ankrom Reviewed by Reviewed by Amy Morin, LCSW on January 23, 2020 facebook twitter instagram Amy Morin, LCSW, is a psychotherapist, author of the bestselling book 13 Things Mentally Strong People Dont Do, and a highly sought-after speaker. Learn about our Wellness Board Amy Morin, LCSW on January 23, 2020 Image Source / Getty Images More in Panic Disorder Coping Symptoms Diagnosis Treatment Related Conditions 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 thats 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.?? Your Breathing Can Contribute to Your Anxiety and Panic Most people arent really conscious of the way theyre breathing, but generally, there are two types of breathing patterns: Thoracic (chest) breathingDiaphragmatic (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 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. During abdominal or diaphragmatic breathing, you take even, deep breaths. This is the way newborn babies naturally breathe. Youre also probably using this pattern of breathing when youre in a relaxed stage of sleep. 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 in the middle of your chest. As you breathe, notice which hand raises the most. If youre breathing properly, your abdomen should expand and contract with each breath (and the hand on it should raise the most). Its especially important to be aware of these differences during stressful and anxious times when youre 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 its making you anxious or panicky, stop for now. Sometimes people with a 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. Try it again in a day or so and build up the time gradually.? Deep Breathing for Panic Disorder