Basic Breathing
Before commencing these breathing techniques it is important for you to understand how many breaths per minute you currently take. Most people who don't have chronic problems with
anxiety or depression take about 8 breaths per minute. If you take more than that, it is likely you take short and shallow breaths from chest level. This can lead to higher levels of carbon dioxide and lower levels of oxygen in your blood stream. Having too much carbon dioxide and too little oxygen can lead to higher blood pressure, muscle tension, shakiness, dizziness or to feeling disoriented. It can make lights seem brighter and sounds louder.
These side effects can lead to increased anxiety and even
panic attacks.
If you are taking more than 8 breaths per minute, you may also be hyper ventilating. You may have noticed that you sigh more often. This means your body is trying to get more oxygen into your blood stream.
One of the best ways to combat this type of chronic hyperventilation or shallow chest breathing is to practice diaphragmatic breathing. This involves learning to take slow full breaths from your abdomen instead of short shallow breaths from your chest. If you practice this just 5 minutes each day you can significantly reduce your overall level of anxiety and stress, which in turn will have a beneficial effect on depression.
It might be easier at first to practice breathing while lying down. If this isn't possible, do the exercise sitting in a chair with both feet on the floor. Place one hand on your stomach and one on your upper chest. The goal is to inhale in a way that only moves your lower hand,
while your upper hand stays still.
We will count to 4 for each inhalation and then pause briefly. Then, as you exhale, try to let the air out slowly – also counting to 4. You will inhale as you count to 4, then you'll pause, and then you will exhale
to the count to 4 – that will be one full breath. You will repeat this 10 times. If you are used to breathing shallowly from your chest, you might find this a little bit uncomfortable at first. You might also feel a little light-headed. Don't worry; just go at a slightly faster pace,
maybe 3 counts in, pause, 3 counts out. Don't become frustrated, if you can't follow the 4 count at first. With practice you will be able to slow your breathing down.
So get comfortable lying down or sitting up in a chair. Place one hand on your stomach and one on your upper chest. Remember, you only want your lower hand to move during this exercise. It is also helpful to inhale through your nose and exhale through your mouth. This way you can
concentrate on the cool, refreshing air coming in and the warm air leaving your body.
The more you practice each day, the faster you will be able to "reset" the pace at which you breathe, and you will be breathing more from your abdomen than from your chest. You can practice this technique any time you wish: whilst waiting for class to begin, whilst watching TV, or whilst reading. Some people like to remind themselves every hour on the hour to check their breathing… slowing it down if they need to. Do whatever works for you. Soon you'll be breathing much more easily and you'll notice how much your anxiety has decreased.
This is the first of 5 modules on breathing and relaxation on the
Depression Resources at www.universally-depressed.com
