MANAGING PANIC ATTACK - Breathing
Like all well-oiled machines the human body requires fuel to function and this be supplied to us in two forms, food and air. I will discuss the role of foods in anxiety disorders later. As we all know, air quality is vital to the health of the human body, polluted, smoky or stale air can lead to a variety of health problems.
The lungs and respiratory passageways are efficient at filtering much of the larger impurities out of the air we breathe but cannot assist us with breathing technique. What must be remembered is that the respiratory system has two functions, not only to inhale fresh air but also to exhale the by-product of respiration, carbon dioxide.
It is very easy during times of stress to neglect correct breathing. Subconsciously, our autonomic nervous system - the part of the nervous system responsible for carrying out the automatic bodily responses like breathing, digestion and brain activity - becomes affected by muscular tension and other stress reactions, altering the breathing patterns we take for granted.
These changes are not dangerous, but are enough to upset the normal body chemistry associated with good health. As blood oxygen and blood carbon dioxide levels fluctuate under stress, certain systems become affected causing sometimes quite severe and disturbing symptoms; these are visible as panic, anxiety and stress. Correct breathing can:
* Decrease heart rate
* Decrease blood pressure
* Decrease metabolism
* Decrease muscle pain
* Increase circulation
The symptoms associated with bad breathing are numerous and include, dizziness, shortness of breath, pins and needles, pains in hands, feet and muscles, pain over the heart and shaking to name but a few.
I cannot put enough emphasis on the importance of rebalancing correct breathing. The autonomic nervous system works because it is a totally involuntary set of nerve impulses, which regulates a multitude of bodily functions without having to involve your conscious thought.
Whether you are awake or asleep, your body continues carrying out these functions. Now add stress and your body mechanism is disrupted, its daily blueprint is altered like a clock that's running too fast. The breath becomes shallower; this is recognisable as shorter breaths, which expand the chest above the diaphragm, (the sheath of muscular tissue which lies at the base of the rib cage across the chest cavity), but leaves the stomach still, this is called hyperventilation.
The breathing also becomes quicker combining this with shallow breathing results in imbalances of oxygen and carbon dioxide levels in the blood. What we have to do now is re-set the clock, retrain our bodies and slowly move the correct breathing technique back into place. This is not as difficult as it sounds and as it happens through correcting breathing, the subconscious mind is learning new behaviour and rebuilding new habits.
During hyperventilation, you might find you are experiencing some pretty scary symptoms and could be heading towards a full-blown panic attack. Through regular, light exercise, relaxation and breathing exercises you can take control of your body, redressing the imbalance, becoming free from your anxiety. Many hospitals run classes in the Alexander Technique and similar breathing techniques and exercises. Tai Chi, Yoga and meditation all implement correct breathing as part of their practice and provide muscular stretching and muscle toning exercises too.
If you spend a lot of time sitting, remember to walk around as much and as often as possible. Sitting at a desk very often produces bad posture, wwhich compresses the organs in the chest cavity and belly area, the heart and lungs become compressed and the digestive system slows. Move as much as you possibly can without straining.
Some people say that you should take deep breaths to calm yourself whilst panicking or experiencing high anxiety, this is wrong advice! Lots of prolonged in-breaths will make your more anxious and tense.
The rules are simple:
* Lengthen exhalation to relax
* Lengthen inhalation to stimulate yourself
So when you wish to relax, inhale fully (but stay relaxed) and then, without pausing, exhale slowly. Then repeat this as many times, as required.
Prepare for stressful events in advance if possible. Do this by practicing this simple breathing exercise as long as possible before the event.
It really does help!