Anxieties.com step 4 practice your breathing skills nanoxia ncore retro review

During an emergency, our breathing rate and pattern change. Instead of breathing slowly from our lower lungs, we begin to breathe rapidly and shallowly from our upper lungs. If during this time we are not physically exerting ourselves, then it can produce a phenomenon called "hyperventilation." This in turn can explain many of the uncomfortable symptoms during panic:

By shifting your breathing rate and pattern, you can stimulate the body’s parasympathetic response. This is the body’s equally powerful and opposite system to the Emergency Response and is often called the relaxation response. For our purposes I will call it the Calming Response.

The table below lists the physical changes that take place in the Calming Response.


As you can see, all of the primary changes of the Emergency Response are reversed in this process. can anxiety attack cause diarrhea One of the differences in these two physical responses is that of time. The Emergency Response takes place instantly in what is called a mass action: all the changes occur together. Once we flip on that emergency switch, it takes awhile for the body to respond to our calming skills. anoxia cerebral causas For this reason it is important for you to know what specific skills will reverse this emergency response and will help calm your body and clear your mind.

You will now be introduced to three breathing skills. In later steps you will learn how to change your fearful thinking and your negative imagery, because each time you frighten yourself with catastrophic thoughts or images, you re-stimulate your body’s emergency response. To begin with, however, you need a solid foundation in proper breathing.

The three breathing skills that I will describe next start with inhaling into your lower lungs. This is a deeper, slower breath. Below the lungs is a sheetlike muscle, the diaphragm, which separates the chest form the abdomen. anoxie cérébrale When you fill your lower lungs with air, the lungs push down on the diaphragm and cause your abdominal region to protrude. Your stomach looks as though it is expanding and contracting with each diaphragmatic breath.

The first breathing skill is called Natural Breathing, or abdominal breathing. In fact, this is a good way to breathe all day long, unless you are involved in physical activity. In other words, you should practice breathing this way all day long, since it provides for sufficient oxygen intake and controls the exhalation of carbon dioxide.

Gently and slowly inhale a normal amount of air through your nose, filling your lower lungs. Then exhale easily. You might first try it with one hand on your stomach and one on your chest. As you inhale gently, your lower hand should rise while your upper hand stays still. hypoxic brain injury after cardiac arrest Continue this gentle breathing pattern with a relaxed attitude, concentrating on filling only the lower lungs.

Practice this Calming Breath at least ten times a day for several weeks. Use it during times of transition, between projects or whenever you want to let go of tension and begin to experience a sense of calmness. This will help you become familiar and comfortable with the process. And use it any time you begin to feel anxiety or panic building. When you need a tool to help you calm down during panic, you will be more familiar and comfortable with the process.

The third technique is called Calming Counts. It has two benefits over Calming Breath. First, it takes longer to complete: about 90 seconds instead of 30 seconds. You will be spending that time concentrating on a specific task instead of paying so much attention to your worried thoughts. If you can let time pass without such intense focus on your fearful thoughts, you will have a better chance at controlling those thoughts. Second, Calming Counts, like Natural Breathing and the Calming Breath, help access the Calming Response. That means you will be giving yourself 90 seconds to cool your body out and quiet your thoughts. anoxic brain damage Then, after that time has passed, you will less anxious than you were.