Breathing help that works right away?

Here is my favorite breathing technique...

Practice it ahead of time, so you have it ready when you need it...

...it only takes me a couple of rounds now to start feeling much better!


The Divided Breath:

 

Imagine your lungs as having 3 parts. The bottom third, the middle, and top third. 

 

On the inhale fill the bottom third first, then the middle and finally the third. Make sure that this is one continuous breath, but divided, with a slight pause in between each third.

 

  Hold the breath in for 3-5 seconds if possible. Exhale in reverse. First blow out the top third, then the middle, and finally the bottom third of your lungs until all air is expelled.  (remember the pauses) 

 

Repeat several rounds for a toatal of about 10 minutes. Practicing this every day will not only give you control and structure to your breathing, it will strengthen and loosen the thoractic muscles, allowing better, more productive breathing, and relieving the chest tightness.

Hoping you fins this helpful!

S.C.

SC, I appreciate the advice, though I already have a breathing "technique", recommended by my acupuncturist -- simply breathing from the diaphragm, through the nose, in to a count of 3-5, and out to a count of 6-10 (double the breathing in count), anywhere from a few time up to 15 minutes at a time. I've had some success with it, but, as with your technique, I don't see how it can work while actually trying to have a conversation with someone -- does one say "excuse me, I have to calm my breathing down" or something and proceed to do this right there? Leave the table? I don't mean to sound obtuse, I just really don't know how to put this into practice when I need it the most.
Lindy

Mersey,

It is going to be a challenge to do any coping skill during a conversation, as they really take your attention and focus...so that is why I suggested practicing this ahead of time.

Doing your coping skills at home and really getting familiar with them will allow you to 'sneak' them in when you have to.

Maybe while your friend(s) are doing the talking, you could at least get in a couple of rounds of the breathing...that is usually all I need to start to feel better now.

...or like you said, excusing yourself to the bathroom if you need more of a break.

Another great, simple and do anywhere/anytime technique is the use of postivie mantras

Simply repeating:

"I am alright, this is just anxiety making me feel this way. (nervous, symptomatic, ect.) I have gotten through this before, and can do so again."

Hope this helps,

S.C.