Reduce Anxiety With These Breathing Tips

Anxiety can be a debilitating condition that severely affects an individual’s quality of life. Many anxiety sufferers report that they feel imprisoned by their condition. But anxiety sufferers can learn how to help ease symptoms through breathing techniques. According to ‘The Complete Idiot’s Guide to Controlling Anxiety’ by Joni E. Johnston, Psy. D. (Alpha Books, 2006), one symptom common to most anxiety attacks is shallow breathing.

There are seemingly as many types of anxiety and panic disorders as there are people who suffer from them. But no matter what type of anxiety disorder an individual suffers from, learning to breathe deeply when an attack begins can help that individual to begin to free themselves from the chains wrought by panic attacks. Of course, it is advisable that anyone suffering from an acute or chronic anxiety disorder consult with a doctor or alternative practitioner to obtain an appropriate diagnosis, and if necessary, short-term anxiety medication.

What About The Drugs?

There are many excellent medications that have helped individuals learn to cope with their symptoms; however, many of these drugs, especially benzodiazepines like Xanax (alprazloam), are strictly for short-term use. This is because the human body can become so acclimated or habituated to the medication that the same dosage no longer provides the desired effect, leading the individual to ever larger doses of medication, and hence addiction.

Johnston cautions that medication cannot do all the work necessary to help retrain the behavior of an anxiety patient. Medication helps the patient to calm down sufficiently to begin a new routine, modify their behaviors, try yoga, meditation, regulate sleep patterns, eliminate stimulants from the diet, such as caffeine, and of course, incorporate a deep breathing practice.

How Deep Breathing Works

Johnston explains that breathing deeply sets up a feedback loop to the rest of the body. By breathing deeply, the body instinctively relaxes. This in turn helps to calm symptoms of tension and fear that an anxiety patient suffers from during an attack. When the muscles relax, the brain stops releasing cortisol, and clear thinking will ensue.

Lack of oxygen also impairs rational thinking. Disorientation is a common symptom of oxygen deprivation. When a patient is disoriented, the sense of fear and anxiety is heightened. The trick is in recognizing the earliest symptoms of an anxiety attack so as to automatically trigger deep breathing exercises.

The Exercises

The most relaxing breathing comes from the diaphragm as opposed to the upper chest. The easiest way to get into the habit of diaphragmatic breathing is to breathe while lying down. This way, the patient can most easily watch the rise and fall of the diaphragm. Johnston then suggests controlling the exhale by exhaling one full second longer than an inhale. The length of the exhalations can be slowly extended over time.

When anxious thoughts begin, the patient can think of an affirmation to neutralize the thoughts while they breathe deeply. One suggested affirmation is ‘This, too, shall pass.’ Over time, an anxious patient can then see that they do have power over their symptoms.

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