Anxiety and panic attack sufferers always seem to be given the same advice when it comes to breathing: take long deep breaths from the diaphragm. But does this actually work?
Well, in times of high anxiety or panic anything which slows down the rate of breathing is bound to be beneficial. That said, therapists and “gurus” often have a lot to say about retraining your breathing. It is stated that those who suffer from panic attacks and anxiety often over-breath and take shallow breaths from the chest.
In fact, very few people take slow, deep diaphragmatic breaths. When relaxed, people tend to breath very lightly. It may well be true that anxiety and panic attack sufferers over-breath, but this is probably doe to taking too many breaths as opposed to not breathing deeply enough.
The Russian researcher Dr. K Buteyko pioneered a method of shallow breathing which is much more natural than the deep breathing exercises so often prescribed. These are now used with great success by those who have Asthma and other pulmonary conditions.
A similar approach can do wonders for anxiety and panic as well, and also aids sleep, concentration and mood.
You might also be interested in the Buteyko breathing method, which uses shallow breathing to rebalance oxygen and CO2 levels in your body.
The idea is fairly simple. Breath less. Sit down in a quite place, bring your attention to your breathing. Can you hear it? You shouldn’t be able to! Just concentrate on lessening the amount of air you take in. Make your breaths slower and shallower. Don’t try and do anything too radical, just practice lessening your breath everyday for a few weeks. Gradually it will become natural.
If this works for you you can expect more calmness, less panic and physical anxiety, better mood, more energy and better sleep!
You might also be interested in the Buteyko breathing method.
