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346570 tn?1267500027

breathing techniques

Ok so I want to try breathing and meditation to help control my attacks. I have seen many many responses in posts saying this really helps. Can anyone explain to me how to use my breathing to calm me down...do I just take deap breaths?? Any help would be great thanks! I am determined to beat this =(
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332002 tn?1196787533
Basically, yeah, just take deep breaths.  Maybe hold the inhale for about two seconds and release the exhale for about two seconds as well.  However, what I find extremely relaxing is stretching out all of your muscles while doing the deep breathing.  Starting from head to toe stretch out all of your muscles, holding the stretch for about 10 seconds.  If you are a big reader, I read this method in one of these two books, "Don't Panic" by Dr. R. Reid Wilson or "The Anxiety Book" by Dr. Jonathan Davidson.  Hope I was helpful.

Dilios
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Avatar universal
Hi there, I am using breathing and meditation techniques but have also been on luvox for nearly a week.  I find the breathing and meditation has really helped me.  In the Cd that I am using there are four different types of relaxation. I will try to explain the breathing two.
Firstly you must learn to do what is called belly breathing, not just breathing from the lungs, but using your diaphram and taking the air right in.  The best way to start practicing this is to lay on the floor or bed and put a book on your belly then breath a big breath in - book rises - breath out book falls. Practice this until it becomes quite easy for you, it will get much need oxygen into your system and a the carbon dioxide out.

When once you are able to do this you can then practice the next step, especially if you are feeling anxious and the best news is that you can do it anywhere anytime, you dont have to be laying down when once you learn to use your belly.

Step Two
Take a deep belly breath and hold for 4 seconds, count to yourself 1 1000, 2 1000 and so on, then release the breath very slowly through pursed lips counting up to six , do about 8 of these breaths and then relax and breath normally for a few times, then is you want to continue do it again.

I now walk around the park practicing my belly breaths and also some of the above, it is suggested that you keep a journal and write down what you feel each day.

The other two techniques are muscle tension and relaxation and visual guided meditation.  Both are excellent but too complicated to explain here.

If you want more information the author is Eve  A Wood MD The Stop Anxiety Now Kit  you can check out www.hayhouse.com . There is a ton of info if you just google her name. The Cd itself is worth every cent.  Wishing you every successI hope this helps you.
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