Relieve Anxiety by Retrain Yourself to Breathe!

Did you know that the way you breathe can help you calm down? When you breathe, inhaled air allows blood cells to receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that’s carried back through your body and exhaled.

Improper breathing can cause an upset in this exchange and lead to anxiety, panic attacks, fatigue, and other physical and emotional disturbances. When we’re 

​anxious, we tend to take rapid, shallow breaths that come directly from the chest - this is called thoracic breathing.

Thoracic breathing will cause an upset in the oxygen/carbon dioxide exchange and will result in an increased heart rate, dizziness, muscle tension, and other physical sensations. In contrast, abdominal or diaphragmatic breathing forces you to take deep, even breaths, which sends signals to your body that you’re relaxed.

Look down right now and see where you’re breathing - is your chest rising and falling, or is your stomach? Make sure that you practice breathing so that your stomach rises and falls. Slow your breaths down. Now try inhaling for 5 seconds, holding your breath for 4 seconds, and exhaling for 6.

Know that sometimes, people with panic disorder can feel increased anxiety when they first practice this type of breathing, as it can feel constricting. If this happens to you, take a break, try it again in a day or so and build up gradually over time.

Remember, I'm always here to help if you have any questions regarding breathing or anxiety email me at ContactToni@drToniCamacho.com and click here to listen to this week's radio show for FREE (scroll down to see the list of shows).

Happy Week,
​Toni