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Anxiety and Overbreathing
Does anyone with Anxiety find themselves overbreathing? It starts out slowly and then gains momentum and then I am nearing a panic attack. If I try to calm down, sometimes that helps but does anyone have this problem and what do you do?
Yes, as the other posters have said....rapid breathing, even to the point of hyperventilating is very common with panic attacks. There are all different kinds of breathing exercises to help you with that.
ONE thing I will share with you all...and this is not necessarily JUST for breathing, but rather for all over relaxation during a panic attack...I was very happy that it worked pretty well for me.
What you do is when you START feeling the anxiety/panic welling up inside of you...and we all know how that feels, whether it be a "butterfly" in the belly type feeling, or tingling in our legs/arms/chest/head....etc....try the following:
Become VERY aware of your muscles (I promise they will all be as hard as a rock) , and start ONE by one trying to consciously relax them. I ALWAYS start with (and it may sound funny or weird) my actual *cough cough* ~"behind"~ muscle. If you know what I mean. Your actual anal area (ack!). Seriously, though....I started with that, consciously relaxing that, and then moving on to other muscles, in my neck, arms, legs, fingers.....no particular order was ever necessary for me, except starting with the heiney...lol. I had actually tried starting with other muscles and for ME anyway, the back door muscle was always the best starting point. (LOL, I'm blushing now....)
While I started doing this, it definitely decreases the anxiety, and when that starts to happen, you can concentrate more on your breathing. Also try to become aware of your breathing, and if it is rapid (which it will likely be to an extent if you are anxious or having a PA)......slow the breathing down, and take DEEP breaths in thru your nose, and out thru your mouth. Hold the inhale for just a few seconds, gradually increasing the length of time you hold the inhale over time. Not holding your breath mind you, just kind of pausing on the inhale.
It has worked well for me. Not EVERY time obviously, and sometimes when panic hits hard, the best you can do is ride it until it stops. Another very helpful thing...is if you are OUT somewhere when a PA strikes, instead of automatically "fleeing", which of course is our natural reaction....try VERY hard to ride it out a bit. As long as you can stand. It is hard, I know....but it really helps to combat that reaction to flee every time one hits you.
Example...say you are at the grocery store, and you are standing in a long line (great place for a PA eh? Common too)...and the panic hits. Try to hover there in the line for a few seconds if you can, utilizing a breathing technique, muscle relaxation, and most importantly NOT worrying about anyone around you. While it feels like all eyes are on you, and surely everyone must know you are nuts.....I guaruntee no one has a clue.
Hover there in the line for as long as you can....think of other things, like how relieved you will feel when the panic passes (and it will....even if YOU can't make it..your body eventually kicks in and gives it the boot). If it gets too much, leave the line, but maybe not the store. Walk down a few aisles....go into the bathroom for a moment of "alone" time, that kind of thing. Walk outside the store and breathe. Just try to NOT leave right away. Each time you may have a PA somewhere...try to increase your time a wee bti more.
Oh, and when you DO finally leave, whether it be that you can't hold out, or that you actually got thru the PA.....praise yourself excessively. There are NO little accomplishments when it comes to this. You may think it silly to pat yourself on the back for not running like a wild animal out of the store for 5 whole seconds, but it isn't, believe me...and it is important as well. Hang on and cherish every accomplishment.
If you start doing this...gradually your time will increase as far as sticking it out during a PA. It may start at 5 seconds, but eventually you get to the point where you can actually ride the whole darn thing out without having to leave wherever you are. And for us PD'ers, that is HUGE!
And I also agree wholeheartedly with cj above, where it is so important to learn about panic disorder and come to realize that HAVING a PA, or panic disorder does NOT mean you are "crazy" or going to end up in a pretty white jacket that ties in the back instead of the front....it is actually a very common condition and MANY people live with it every day. NORMAL people.
Also, if you haven't already, PLEASE see your doctor about what you are dealing with to discuss treatment options. There are countless treatment modalities out there...and I can tell you from PERSONAL experience that I have freed myself from panic attacks on more than one occasion in my life. I have good periods and bad ones...but I have ALWAYS gotten through it, with the help of meds and therapy. Your doc will help you to work through this, and you can discuss what types of treatments you feel you would be willing to try.
The best of luck to you...hang in there....we've all been where you are.
ONE thing I will share with you all...and this is not necessarily JUST for breathing, but rather for all over relaxation during a panic attack...I was very happy that it worked pretty well for me.
What you do is when you START feeling the anxiety/panic welling up inside of you...and we all know how that feels, whether it be a "butterfly" in the belly type feeling, or tingling in our legs/arms/chest/head....etc....try the following:
Become VERY aware of your muscles (I promise they will all be as hard as a rock) , and start ONE by one trying to consciously relax them. I ALWAYS start with (and it may sound funny or weird) my actual *cough cough* ~"behind"~ muscle. If you know what I mean. Your actual anal area (ack!). Seriously, though....I started with that, consciously relaxing that, and then moving on to other muscles, in my neck, arms, legs, fingers.....no particular order was ever necessary for me, except starting with the heiney...lol. I had actually tried starting with other muscles and for ME anyway, the back door muscle was always the best starting point. (LOL, I'm blushing now....)
While I started doing this, it definitely decreases the anxiety, and when that starts to happen, you can concentrate more on your breathing. Also try to become aware of your breathing, and if it is rapid (which it will likely be to an extent if you are anxious or having a PA)......slow the breathing down, and take DEEP breaths in thru your nose, and out thru your mouth. Hold the inhale for just a few seconds, gradually increasing the length of time you hold the inhale over time. Not holding your breath mind you, just kind of pausing on the inhale.
It has worked well for me. Not EVERY time obviously, and sometimes when panic hits hard, the best you can do is ride it until it stops. Another very helpful thing...is if you are OUT somewhere when a PA strikes, instead of automatically "fleeing", which of course is our natural reaction....try VERY hard to ride it out a bit. As long as you can stand. It is hard, I know....but it really helps to combat that reaction to flee every time one hits you.
Example...say you are at the grocery store, and you are standing in a long line (great place for a PA eh? Common too)...and the panic hits. Try to hover there in the line for a few seconds if you can, utilizing a breathing technique, muscle relaxation, and most importantly NOT worrying about anyone around you. While it feels like all eyes are on you, and surely everyone must know you are nuts.....I guaruntee no one has a clue.
Hover there in the line for as long as you can....think of other things, like how relieved you will feel when the panic passes (and it will....even if YOU can't make it..your body eventually kicks in and gives it the boot). If it gets too much, leave the line, but maybe not the store. Walk down a few aisles....go into the bathroom for a moment of "alone" time, that kind of thing. Walk outside the store and breathe. Just try to NOT leave right away. Each time you may have a PA somewhere...try to increase your time a wee bti more.
Oh, and when you DO finally leave, whether it be that you can't hold out, or that you actually got thru the PA.....praise yourself excessively. There are NO little accomplishments when it comes to this. You may think it silly to pat yourself on the back for not running like a wild animal out of the store for 5 whole seconds, but it isn't, believe me...and it is important as well. Hang on and cherish every accomplishment.
If you start doing this...gradually your time will increase as far as sticking it out during a PA. It may start at 5 seconds, but eventually you get to the point where you can actually ride the whole darn thing out without having to leave wherever you are. And for us PD'ers, that is HUGE!
And I also agree wholeheartedly with cj above, where it is so important to learn about panic disorder and come to realize that HAVING a PA, or panic disorder does NOT mean you are "crazy" or going to end up in a pretty white jacket that ties in the back instead of the front....it is actually a very common condition and MANY people live with it every day. NORMAL people.
Also, if you haven't already, PLEASE see your doctor about what you are dealing with to discuss treatment options. There are countless treatment modalities out there...and I can tell you from PERSONAL experience that I have freed myself from panic attacks on more than one occasion in my life. I have good periods and bad ones...but I have ALWAYS gotten through it, with the help of meds and therapy. Your doc will help you to work through this, and you can discuss what types of treatments you feel you would be willing to try.
The best of luck to you...hang in there....we've all been where you are.
That is one of the main symptoms of panic attack. Assuming you have been over with your concerns with your doctor and this is anxiety there are numerous ways to do this. In my experience, just doing slow deliberate 'belly breathing" works, or various diversion techniques where you actually focus on your external surroundings rather than your internal symptoms. Finding the best technique for you requires knowledge and understanding why you do this in the first place. For me, learning about the panic/anxiety cycle has helped me tremendously and I have actually been able to thrive with this. It takes much work and the road is often very bumpy, but you can and will deal with this. Feel free to ask as many questions as you like.
What I'm about to share with you, seems crazy to alot of folks, but it works for me.
When I start to hyperventilate, I grab a cotton ball, break off enough to fill my nostril, compared to a size of a small marble, close my eyes, and just breathe through my nose, next thing I know my breathing returns to normal.
When I start to hyperventilate, I grab a cotton ball, break off enough to fill my nostril, compared to a size of a small marble, close my eyes, and just breathe through my nose, next thing I know my breathing returns to normal.
This forum is for suggestions only, not medical questions. You might want to post this in the Anxiety community (http://www.medhelp.org/forums/show/71) or you can click on the "Forums" link at the top of the page to see a complete list of all the forums and communities. You're more likely to get a response to your question in the Anxiety community.
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