Breathing Exercises for Anxiety

[pickmeupeveryday]

Hi everyone,

I was wondering if anyone knows any good resources for breathing exercises to cope with anxiety. My buddy told me there is one called 'square breathing'. I was just wondering if anyone could share any other breathing coping techniques.

Thank you very much.

[kevincoop]

One that we use for oxygen patients who get anxious and out of breath is called pursed lip breathing. First you want to sit up with your back straight. You breathe in normally (preferrably through your nose) and exhale with your lips almost closed (like you are exhaling through a straw). This creates positive pressure in the lungs (similar to PEP therapy) and increases oxygen levels and forces you to exhale slowly. This may help with anxiety by just helping you to take it slow and relax.

[harry33]

this method helped me a lot with anxiety years before my apnea was diagnosed and Ive since taught it to many others

relax the muscles and breathe in and out taking deep slow breaths, dont force things, fill the lungs then let the air flow out, you may feel dizzy until you get used to it, use this method if panicky or anxious with CPAP, starting at full pressure without using the ramp

[Valkyrie0]

Square beathing:

Sit with your feet flat on the floor with hands relaxed on your lap.

Close your eyes. (If there are people around just relax your body and keep your eyes open.) Then do the following:

* While slowly counting to 4 take a slow deep breath in through your nose.
* Hold it for 4 slow counts.
* Let the breath out through your mouth for 4slow counts.
* Hold it for 4 slow counts.
* Repeat 3-5 times.

[BlackSpinner]

This is very similar to the kind of breathing you learn in Yoga and in various meditation and relaxation techniques. Try and keep your mind focussed on the counting and your breath.

It is important that you practice this many times a day. It needs to become a reflex for you plus it will also help keep the anxiety at bay because breathing like that causes a relaxation response and will relieve any stress you are experiencing at the time you are practicing. Think of a bucket you are filling with stress items, when the bucket overflows you get an anxiety attack but by practicing the breathing techniques through out the day you punch a hole into the bucket.