This is a brief version of Blog HOW TO FILL UP YOUR LUNGS AND RELAX for those looking for results right now. Check out the full version if you need to know how and why things work before you can commit. Otherwise, just do it –the science works every time.
Breathing properly to remain calm is one of the most rapid and effective techniques I have taught my clients, as a remedy for panic and anxiety.
Before learning this breathing pattern, one client said that she had often been asked to make an announcement to the whole office, and she always felt so anxious that she just wanted to run out of the building. After using this Calm Breathing technique, she felt completely calm and confidently spoke up, and found she was easily able to project her voice loudly instead of the weak, faltering, breathless effort previously. A similar incredible benefit for speaking was gained by a young boy who stopped stammering.
A company Director who had regularly rushed to hospital thinking he was having a heart attack, was told each time it was a panic attack, and he was put on medication for high blood pressure. After practicing Calm Breathing, he no longer had panic attacks and he could lower his blood pressure in the doctor’s office by breathing properly. The doctor could see for himself the before and after readings. My client was obviously anxious about the results the first time his blood pressure was taken, but after calming himself with Calm Breathing his blood pressure returned to normal. He came off the medication!
This Calm Breathing pattern is also one of the key techniques taught in my HypnoBirthing ‘natural birth without drugs’ Courses. That is because, when you are relaxed, the contractions don’t hurt, and when you are in fear, they do! It works, even for Mums that are induced!
HOW TO BREATH PROPERLY AND ELIMINATE PANIC AND ANXIETY
There are 3 elements to this Calm Breathing pattern
- NOSE BREATHING
BREATHE IN AND OUT, THROUGH THE NOSE especially on the IN breath. This is ideal, so don’t worry if your nose is blocked, steps 2 and 3 will still work.
2. DIAPHRAGMATIC BREATHING
BREATHE IN FULLY TO YOUR LOWER ABDOMEN – belly expands, upper chest remains still.
BREATHE OUT SLOWLY – belly deflates. Navel sinks down towards the spine.
3. RATIO BREATHING 4/8
Breathe in as deeply as is comfortable – to the count of 4. Breathe out slowly to the count of 8.
The numbers don’t really matter, it’s the ratio of 1:2 that is important. When you are anxious you will probably only manage to breathe in for a count of 2 or 3, but as you continue your breaths will get deeper.
Consciously control your breathing in this way for a few minutes, as often as you like throughout the day. Perhaps in the morning to start your day and before bed to improve your sleep, any time you feel anxious, or anytime you catch yourself taking rapid, shallow breaths or holding your breath. Then let your breathing rhythm continue on its own. You will have set the pace for Calm Breathing. Notice if you feel calmer and more able to choose a better thought. With practice this will become your new normal way of breathing, and you will feel noticeably calmer and in control of your thoughts, in a more positive direction.