When we are anxious or stressed our unconscious mind prepares us to fight or run by increasing the depth and rate of our breathing. When we breathe faster or deeper than needed for our level of physical activity this is called hyperventilation.

 

 

If we are not exercising this deeper and faster breathing means we breathe out more carbon dioxide than normal. This changes the acidity of the blood and body fluids very slightly.

 

 

This change in acidity is not dangerous, but it does temporarily affect the brain and nerves. This can produce nausea, loss of balance, changes to our hearing and vision with ringing in the ears, things looking strange or ‘not right’. This often produces a strong sense of foreboding or danger. We can also experience numbness or tingling especially in the face, fingers and feet and we may get muscle spasms in the hands and feet. We often have chest pain and a feeling of not being able to get enough air. Palpitations are also common. We call this state a panic attack. 

 

 

These hyperventilation changes in our body are not dangerous but they are often very distressing and frightening.

 

 

We can train ourselves to reduce and stop these symptoms by deliberately slowing our breathing. The following are some examples of exercises to help us practice this.

 

 

Initially do the breathing techniques when you are more relaxed, as you get more comfortable you will be able to do them when you are anxious and prevent or stop a panic attack.

 

 

The main symptoms of a panic attack are due to breathing too fast so if we slow down our breathing the panic attack will settle. Initially this will be difficult but becomes much easier with practice.

 

 

Try out the different rates and find the one that is most comfortable for you then practice  the technique for 5 minutes, four times a day. After one or two weeks of practice you are very likely to be able to reduce your symptoms significantly. If you are having trouble with the practice talk with your GP or mental health practitioner to help you find a technique that suits you.

 

The faster breathing rates (like 3 seconds in and 3 seconds out) require taking smaller natural breaths like the depth you normally take when you are resting. Slower rates like 4 seconds in and  8 seconds out allow for a deeper breath into the belly. With all rates practice breathing in a relaxed way into the belly with only a small about of movement of the chest. The chest muscles are only needed when we are exercising vigorously. It is important to use a clock or watch to count the seconds. When we are anxious our mind races and we count faster than we realize. Breath in and out through the nose. With any of the breathing practices if you have any symptoms of hyperventilation reduce the depth of the breath or use a slower rate.

 

1. Take a small breath and count to 5 seconds (use a clock) and breath out and relax. Then - Breathe in a 6 second cycle – 3 seconds in and 3 seconds out. Do this for about one minute then hold the breath again for 5 seconds. Repeat this about 5 times,  for about 5 minutes
2. Breathe in an 8 second cycle, 4 seconds in and 4 seconds out. If you prefer you can breathe in for 2 or 3 seconds and out for 6 or 5 seconds – still an 8 second cycle (but this can be harder to do when you are more anxious)    
3. Box breathing in for 4 seconds, hold for 4 seconds, breath out for 4 seconds and hold for 4 seconds.  
4. Slow, deep belly breathing in a 12 second cycle – 4 seconds in and 8 seconds out is very calming, it stimulates the parasympathetic nervous system and the relaxation response. It can be harder to do initially but is worth practicing.