Best Breathing Technique When Anxious?

I think this would help everyone! I've read several ways that breathing helps you when you're feeling anxious. Some say not to deep breathe for too long, and they just give you the technique.

But yesterday I started getting anxious that I might get an anxiety attack at the doctors, and my symptoms ensued. This time I had those dreadful skipped heart beats.

So what's the best way to breathe in a situation that you need to calm down? Natural breathing? Stomach Breathing for 5 and then exhale through lips 5? There's also the 4-7-8? Deep breathing with lungs and chest?

Or do you alternate between our breathing exercises? Sometimes I think I might deep breathe too long and my nose goes numb and tingles. I know there might not be a best breathing tech, but what would you recommend and for how long when feeling anxious?

I agree, I think it could be different for everyone.

I go more by feel than I do time. A decent breath in through the nose..... hold it for a little bit.... and slowly back out through the mouth. When I start to get a little stressed, that tends to help.

Here is my personal favorite...it is the one that really works best for me.

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


Hope you find it helpful as well. (be sure and check out other self help material in our Resources!)

S.C.

Nice technique! Any breathing exercises help the tight chest feeling or lump in throat?

Tingling seems to be the hardest to control. Once my face starts tingling breathing correctly doesn't really help it. Seems I have to get up and walk around more.