How to use three-part breathing to relieve panic and anxiety

Panic disorder is an anxiety-related disorder characterized by persistent and often unexpected panic attacks. When you are suddenly overwhelmed by fear and anxiety, this attack seems to happen suddenly. During a panic attack, uncomfortable physical sensations usually begin to prevail. Some of the most common physical sensations suffered by people with panic disorder include shortness of breath, increased heart rate, excessive sweating, and even chest pain.

How breathing exercises can help relieve anxiety

During a panic attack, physical sensations intensify, causing you to become more and more anxious and fearful. This is not uncommon. Despite the unpleasant symptoms, deep breathing exercises can help you feel more calm and peaceful. By focusing on your breathing, you may be able to concentrate instead of focusing on the symptoms associated with panic. This allows your mind to stay in the moment instead of chasing worrying thoughts. Breathing exercises can help you overcome hyperventilation, which is usually caused by excessive panic and anxiety.

Although a panic attack usually peaks within 10 minutes and then gradually subsides, you may still feel its effects long after the attack has passed. For example, you may feel nervous or nervous for the rest of the day. Maybe your attack will also make you uncomfortable, such as a back or neck strain. Fortunately, deep breathing exercises can also help you solve these common panic-related problems. Deep breathing is a way of relaxation that can help you get rid of the physical and mental stress that usually accompanies panic and anxiety.

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How to practice three-part breathing

Now that you understand the benefits of concentrated breathing for panic and anxiety, it is time to start simple breathing exercises. Known as the “three-part breathing”, the following exercises will allow you to breathe deeply, allowing your breath to flow in and out of your stomach, lungs, and throat slowly. First read through these instructions at least once, and then continue to practice on your own.

First put yourself in a comfortable position. This may mean sitting upright in a chair with feet flat on the ground, lying on your back with palms up, or just sitting cross-legged on the floor. You may want to try different locations to determine the best location for you. In addition, take off any restrictive clothing or jewelry, such as belts, watches or other heavy jewelry.

Once you have found a calm posture, you can relax further with some stretches and adjustments. Check your entire body carefully, and notice if there is any place that makes you feel tense and tight. Take a deep breath, then exhale, trying to let go of some of the feeling. Roll your shoulders and neck outward a few times. Let go of any pressure on your forehead, eyes, and throat. Close your eyes or look down.

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Now that your body is more relaxed, it’s time to focus on your breathing. First, just pay attention to your breathing. Is it shallow, noisy, or inconsistent? By observing your breathing, you can begin to become aware of your natural breathing.

After observing your natural breathing, it is time to deepen your breathing. You will inhale slowly, first inhaling some air into your stomach, then into your lungs, and finally into your throat, and then exhale all the exhaled air.

  1. First, gently place your hands on your abdomen and let your breath fill your body as you inhale. Imagine that you are filling your stomach with your breath, causing your abdomen and hands to rise.
  2. Next, breathe in more air and imagine that this breath enters your lungs. At the same time, move your hands up to your body to make you feel your lungs expand.
  3. Finally, place your hands on your collarbone and let the breath enter your throat. Keep it for a while.
  4. Finally, exhale all the air and imagine it leaving your throat, then your lungs, and finally your abdomen.
  5. Repeat this exercise for 5-10 rounds of deep breathing.
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Three-part breathing technique

  • Once you get used to the three-part breath, you can place your arms on your sides instead of on your body.
  • The steps here may seem long, but the actual practice is faster. You breathe deeply into the stomach, lungs, and throat, and then exhale from the throat to the lungs to the stomach.
  • Try to practice this exercise once a day. When you practice regularly, you will be better prepared to take deep breaths when panic or anxiety symptoms appear.