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How to Breathe Properly
If you are on a steady stream of
anti-anxiety medicine and anxiety is ruling your
life, it may benefit you to pay close attention to
this page. Even if you aren't on medication, pay
attention to this page.
Breathing is something that comes so naturally
that we don't think about it. Stop right now and
think about your breathing. Does it slow down or
stop when you take a second to think about it?
Breathing slowly and properly automatically
relaxes the body and prepares it for optimal
functioning. Have you ever listened to an athlete
or properly exercised on a treadmill? Chances are
the athlete was breathing very deeply and
steadily. Hopefully you were also when you were on
the treadmill. The body will not be able to
perform such physical exertion without proper
breathing. In turn, the body cannot relax without
proper breathing.
Steady, persistent breathing
practice such as what is outlined below will get
your body in the habit of always
breathing deeply and slowly. This
will decrease and hopefully eliminate any anxiety
attacks while at the same time relieve your
anxiety.
- Begin by lying flat on your back or standing
up straight. You may also sit up straight in a
chair, if that is more comfortable.
- Place your hand on your stomach area.
- Breathe as you normally would and notice
whether your hand rises or your chest rises.
- To breathe properly, your stomach area must
rise as your diaphragm expands.
- To learn to breathe correctly, begin by
slowly breathing in through your nose on the
count of 5 while gently pushing your hand up
with your stomach.
Hold the breath for a count of 5.
Slowly exhale through your mouth for a count
of five while gently pushing down on your
stomach.
Repeat this process for 5 minutes.
If the process causes you to begin
panicking, only do it for as long as you are
able. Increase the length of time each day until
you can do the exercise for at least 5 minutes
twice per day. If you continue to practice breathing this
way, you will soon be doing it naturally
throughout the day. An additional benefit will be that once you
are familiar with the exercise, you can do it
while experiencing anxiety or the beginning of a
panic attack, and you will feel relief.
Tips:
- Do not be angry with yourself or give up if
you cannot do this exercise correctly right
away. It takes practice. Give yourself time.
- Do not be afraid of the exercise causing
panic. Remember: you are in control and can stop
at any time. Take it as slowly as needed.
National Institute of
Mental Health's Anxiety Hotline-1-888-826-9438
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