Studies have shown that there are differences in breathing patterns of anxious and shy people compared to those who are more relaxed and outgoing. Those who experience anxiety are more likely to take shallower breaths, while those who are more relaxed tend to breathe more slowly, deeply, and from their abdomen.

Shallow, chest-breathing may result in over-breathing. This causes us to exhale too much CO2 relative to the amount of O2 in our bloodstream. A cluster of symptoms may result, including increased heartbeat, dizziness, and tingling.

​

• Increased alkalinity of nerve cells cause them to be more excitable. This means that you may feel nervous or jittery.

• Decreased CO2 in your bloodstream can cause your heart to pump harder and faster, and may make lights seem brighter an sounds louder.

• Increased constriction of blood vessels in your brain can cause  feelings of dizziness, disorientation and even a sense of unreality or separateness from your body.

​

These sensations are likely to be interpreted as a panic attack. Learning and practicing abdominal breathing can have a pronounced effect in reducing feelings of anxiety or the early symptoms of panic.

Abdominal breathing

• produces a more efficient excretion of bodily toxins through the lungs.

• produces improved concentration.

• by itself can trigger a Relaxation Response.

​

Relaxation

• reduces general anxiety  

• prevents stress from becoming cumulative

• increases energy and productivity and memory improves concentration

• reduces insomnia and fatigue

• increases physical well-being, and reduces the likelihood of stress-related illness (such as hypertension, migraine, ulcers, etc.)

​

Traditionally, when people hyperventilated, they were told to breathe into a paper bag. This actually worked, because breathing in CO2 restores the balance of O2 to CO2 in the bloodstream.

Alternatively, abdominal breathing produces the same effect, by stimulating the parasympathetic nervous system. This branch of the autonomic nervous system promotes a state of calmness – exactly opposite to the sympathetic branch of the nervous system which causes our fight-or-flight response (the
very physiological reactions underlying a panic attack).

 

The more you are able to shift the center of your breathing from your chest to your abdomen, the more consistently you will feel relaxed on an ongoing basis. Regular practice also increases your lung capacity, allowing you to breathe more deeply (similar to vigorous, aerobic exercise).

​

With practice, you can achieve a state of deep relaxation in a short period of time (i.e., 3 minutes). This technique is also effective in reducing anticipatory anxiety when faced with stressful situations.

​

To practice ABDOMINAL BREATHING:

​

1. Inhale slowly and deeply through your nose into the “bottom” of your lungs. Send the air down as low as you can. (If you place your hand on your abdomen, right beneath your rib cage, you will see your hand rise as you inhale, while your chest moves only slightly.)

2. When you’ve taken a full breath, pause, and then exhale slowly (through nose or mouth). Be sure to exhale fully. As you exhale, allow your whole body to let go (you may visualize your arms and legs going loose and limp).

3. Try to take ten slow, full, abdominal breaths, keeping your
   breathing smooth and regular, without gulping in a big
   breath or letting your breath out all at once. It may help to
   count slowly to four on the inhale, pause, and then slowly
   count to four on the exhale.

​

Find a regular time of day to do this so that your breathing exercises will become habitual. With practice, you will be able to quickly and effectively reduce the physiological reactions of anxiety and panic. Five full minutes of abdominal breathing has a pronounced effect in reducing feelings of anxiety or the early symptoms of panic.