Overview
Anxiety is a high alert state in which your body prepares to face danger or flee. Some people feel anxious even when there is no trigger. Anxiety manifests itself with several physical symptoms, including respiration problems. Breathing exercises can also be used return to a calm state when panic attacks strike.
Sensations
Anxiety can cause physical effects like sweating, a racing heart, chest pain, trembling, rashes, digestive problems and trouble swallowing. It can also cause shortness of breath or a feeling that breathing is difficult. “National Panic and Anxiety Disorder News” explains the sensation may feel like a person’s chest is not expanding properly, or it might feel that he cannot draw in enough air. This is caused by exaggerated nerve impulses during an anxiety attack rather than real respiration problems.
Effects
Breathlessness and other physical anxiety symptoms can be very scary. They may cause additional panic, which can make them even worse. However, “National Panic and Anxiety Disorder News” states they are actually harmless and will not lead to anything serious like suffocation or a heart attack. They only have an effect during the anxiety attack. Normal breathing will resume once the nerve impulses that caused the problem have calmed down.
Solution
You may be able to stop an anxiety attack or shorten its duration by consciously slowing down your breathing rate. Panic will make you take short, shallow breaths, so force yourself to count to five as you inhale, pause for a count of three, then count to five again as you exhale. Feel the breath filling your lungs and expanding your chest as you take in the air. Counting and concentrating on the sensations will help fight the anxiety by giving you something on which you can focus.
Prevention
Meditative breathing exercises can be used to prevent anxiety attacks. Chinese Holistic Health Exercises, an alternative medicine website, recommends a technique that involves breathing in for four seconds, holding the breath for seven seconds, then exhaling it for eight seconds. The site recommends doing the exercise while sitting comfortably. The tongue should be held against the top teeth, and breaths should be drawn in through the nose and let out through the mouth. The exercise can start with 10 to 12 repetitions and gradually be increased to 25 to 30 repetitions. It will help reduce anxiety if it is done every day or whenever anxious feelings start.
Warning
You should seek professional help if anxiety attacks are happening frequently and impairing your daily life. Even though the physical effects cannot harm you, the mental effects can keep you from functioning normally. There are many effective treatments for anxiety, including cognitive therapy and medication. These can be used along with breathing exercises.
