STEP 3: Practice Your
Breathing Skills
Calming Breath
The second technique is deep diaphragmatic breathing and can be used during
times when you are feeling anxious or panicky. It is a powerful way to control
hyperventilation, slow a rapid heartbeat and promote physical comfort. For
this reason we will call it the Calming Breath.
Here's how it goes:
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Calming Breath
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- Take a long, slow breath in through your nose, first filling your
lower lungs, then your upper lungs.
- Hold your breath to the count of "three."
- Exhale slowly through pursed lips, while you relax the muscles in
your face, jaw, shoulders, and stomach.
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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.
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