Breathe OUT to Relax and Reduce Anxiety
Most people know you can relax by breathing differently – or
at least they know that is supposed to work. Many have not found breathing very
helpful, however, because when trying to alter their breathing to relax, most
people will concentrate on taking a deep breath IN.
Breathing in deeply is very helpful because it increases the
availability of oxygen in your body. However, deep breaths often do not feel
good to those with anxiety because they have been breathing IN but not
breathing OUT.
Taking a deep breath without breathing out as long or longer
will not ultimately help you relax. Breathing in more than you breathe out much
is called hyperventilation and can result in increased anxiety. In fact, hyperventilating can induce anxiety
even when a person had not been feeling anxious at all.
The relaxing, anxiety-relieving part of the breath is
breathing OUT. Before taking your deep breath in, try breathing out first. Breathe
out with a gentle sigh: Aaahhh…
Now take a deep breath in – your body will fill with air and
your muscles will tense slightly to contain the increased air. Next, breathe
out slowly, letting all the breath out of your body. You will notice that your
muscles relax as they let go of the air and no longer try to hold it in. When
you breathe out as long or longer than you breathe in, your muscles have a
chance to relax,
There are several exercises that help develop the habit of
breathing out. The simplest is called the Four Square Breath:
1.
Breathe in for a count of four
2.
Hold your breath for a count of four
3.
Breathe out for a count of four, and
4.
Hold out for a count of four
Notice that during this exercise, three quarters of the
breathing cycle is focused on holding and breathing out, allowing the body to truly
relax.
As you become more proficient at breathing out, you can vary
and expand the four count breath. Try breathing in for a count of six, hold for
a count of eight and breathe out for a count of eight. (You may not have breath
left to hold your breath out with these longer counts.)
Other possibilities for relieving anxiety are re-breathing –
breathing into hands cupped over your mouth. You can also try breathing out
through pursed lips, as if you were breathing out through a straw – or you can
actually breath out through a straw!
One of the most relaxing ways to breathe is to let your
breath breathe you. When you have gotten very relaxed in your breathing, try
letting your breath all the way out and then pause, without taking another
breath. If you wait, your body will take another breath for you, without your
conscious control. Although it can be difficult to get used to waiting for the
breath rather than controlling it, it is ultimately relieving to know your body
will take care of you if you let go of control.
All of these breathing exercises take practice and are not
likely to work during a panic attack or when you are already anxious if you
have not already practiced them. Take some time to practice when you are
feeling less anxious. Then when you really need them, the exercises will be available
to you to use successfully. Practicing breathing mindfully on a regular basis,
even for just a short time, will also help you feel less anxious overall and
less prone to panic attacks.
For more detailed instructions for breathing techniques try
this psychologist’s website: http://www.anxietycoach.com/breathingexercise.html
Submitted by Nancy R. Soro, Ph.D.
Licensed Clinical Psychologist
No comments:
Post a Comment