Relaxation techniques are strategies used to help control panic symptoms, reduce stress, and induce a sense of calm. Such techniques, including breathing exercises, have also been shown to help control panic attacks.
Here are some relaxation techniques for deep breathing. Start practicing this technique today and start to feel more relaxed.
Breathing is a function that we all perform naturally, requiring almost no conscious awareness or effort. Deep breathing, also called diaphragmatic breathing, involves focusing your attention on the breathing process.
Every time you breathe, you will concentrate and work hard, so that the abdomen and chest cavity are fully filled with each inhalation, and then fully exhale to let all the air out.
Breathing exercises are usually easy to learn and can quickly help reduce tension. These exercises can also provide a cleansing effect, making you feel more relaxed, refreshed, and energized.
Deep breathing is often the basis for many other relaxation techniques, such as progressive muscle relaxation (PMR), meditation, and visualization.
Your breathing plays an important role in controlling the symptoms of panic disorder. Although you may not be aware of your breathing process, when you feel nervous or scared, your breathing may speed up.
Chest breathing does not allow full and complete breathing, and is usually associated with increased anxiety.In fact, hyperventilation (or feeling of shortness of breath) is one of the most common symptoms of a panic attack.
When you face panic and anxiety, breathing more fully can make you feel more calm and controlled. Breathing exercises can help you cope with shortness of breath and other common symptoms related to anxiety and panic, such as lowering your accelerated heart rate and relieving muscle tension.
In addition, diaphragm breathing exercises shift the focus to the breathing rhythm and eliminate anxiety, fear, and negative thoughts.
Deep breathing exercises
Taking a deep breath only requires a quiet environment and a few minutes. Here are the steps of a simple deep breathing exercise:
- Start in a comfortable position with your spine straight, such as sitting upright on a chair or lying on your back.
- Close your eyes or look down to help inward reflection and focus.
- Start simply paying attention to your breathing. Do you inhale and exhale from your chest? Are you breathing fast or slow?
- Keep your shoulders relaxed and still, and start breathing consciously. Inhale deeply and slowly through your nose. When you fill your body with your breath, feel your center expand. Exhale slowly through your mouth, letting out all the stale air.
- Continue to focus on your breath and notice how your center rises and falls with each breath. Repeat another 5 to 10 breathing cycles.
- When you breathe deeply, pay attention to how you feel throughout your body. Is there any place that feels more tense than other places? Every time you exhale, imagine your body releasing stress and tension.
- Before you finish your workout, take a moment to pay attention to your physical, mental, and emotional feelings.
Focusing on breathing during a panic attack is not as easy as it seems. In order to make the most of deep breathing, it is important that you practice regularly and when you are not overly anxious. If you practice regularly, you will also use this technique when a strong anxiety or panic attack occurs.
If you cannot focus on the expansion and contraction of the center, placing your hands on the abdomen or chest cavity may help. When you practice deep breathing, pay attention to how your center widens, and how long you take to inhale and contract each time you exhale.
When practicing deep breathing, always focus your efforts and attention on the transition from chest breathing to abdominal breathing. Practice deep breathing slowly and stop if you feel worse.
Focusing on breathing may exacerbate anxiety.If this exercise makes you feel more nervous, try to take only a few deep breaths and then gradually increase more.
Choose an exercise time that suits your lifestyle, but the goal is to exercise at least 5 to 10 minutes of breathing every day.Practice in the morning to start a relaxing day, practice in the afternoon to recharge, or practice in the evening to get a better night’s rest. In order to get a more relaxing and anxiety-reducing experience, breathing exercises can also be used with visualization.