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Breathing Pulling for air anxiety

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Posted 3/8/2013 4:37 AM (GMT 0)
Hi all I am new to the boards but not new to anxiety and panic

I have been married 28 years to the love of my life i have 2 beautiful kids and 4 grandkids and I feel like at any moment for no reason a panic attack can happen. Mine are set off from light and temp most of all.

Anyway to get on this breathing subject: I have noticed that for no reason sometimes I feel like I am pulling for air chest is tight and even the muscles in my chest will hurt. I have had every work up done I am healthy as a horse other than needing to lose a couple pounds.

I just went to the Doctor on Monday she did a ekg said blood work was good nothign to worry about but I feel not normal?

the more I think about it the more I notice it.

I use bengay alot I rub it on my chest and it seems to ease the tension.

I have 2 eight in metal rods in my back from a car accident in where I decopmpressed and lost my L-1 thru L-4. So ben gay is a best friend of mine.

One thing I have been doing more of lately is dancing. Country dancing to be exact with my hubby twice a week and we dance alot.

I noticed that last night on the dance floor it felt like I was pulling for air and asked my hubby to kinda slow it down, not sure if it was the anxiety or I had just overdone myself. I have felt this feeling over and over aagin for no reason.

Once i slowed my breathing down and relaxed i was breathing ok but still felt like I was pulling for air.

 I wake up today and its been here all day like it doenst hurt to breathe in but feels heavy and like I am not getting air even thou I am. Could this be a combination of anxiety and overdoing the dancing.

anyone else experience this?

I am trying to keep active I am 44 and was kinda sedintary for awhile due to my back but pretty normal now.

Any input would be appreicated.

Posted 3/8/2013 5:52 AM (GMT 0)
Hello and welcome!

I am sorry to hear that you are dealing with this uncomfortable issue at the moment.

Anxiety can certainly be a cause of this symptom. We have had many posts on this subject here.

Exercise, while a great thing for our health and for stress managment can be a catch 22 for those of us with anxiety.

If we are already prone to breathing issues and 'air hunger' then anytime we exert ourselves and naturally need more air than at rest...we are possibly going to go into panic mode, which then leads to an increase in the breathing issue!

One thing that you can do to relieve this problem is practicing breathing exercises. We have some examples of them in our Resources (main page, 1st post) or if you would like, I will post my favorite one, at your request.

Practicing these on a daily basis should help you to feel better in control of your breathing, increase lung capacity and bring down your anxiety levels in general...all good for combating this problem.

Post anytime with us. We are glad that you have found us and hope that you will gain as much support and understanding here as we have!

Talk to you soon,

Scaredy Cat
Posted 3/8/2013 2:17 PM (GMT 0)
Please post your favorite breathing exercise.  I would be very interested in trying it!  Anything to help with these issues is appreciated!  Thanks.
Posted 3/8/2013 3:28 PM (GMT 0)
Please post your favorite breathing excersize.
So glad I found this site.
Posted 3/8/2013 3:35 PM (GMT 0)
'The Divided Breath' allows you to feel in control of your breathing, because you consciously have to divide each breath into three parts...it forces you to make sure each breath happens this certain way, rather than just helplessly experiencing your breathing as feeling out of control. Here are the steps.

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 top 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!

You will probably need to practice this several times a day for awhile until you can finish one round. I did and that is okay, it is hard to do at first, but keep trying, it will get easier and then begin to help.

Best wishses with this!

S.C.
Posted 3/8/2013 4:03 PM (GMT 0)
Thank which is first says third twice
Posted 3/8/2013 4:57 PM (GMT 0)
It is much easier to teach in person, than trying to write it out!

Basically in one inhale, imagine filling the bottom part of your lungs. Pause. Next fill the middle. Pause. Finally fill to the top. (your maximum lung capacity)

Hold for as long as you can...


Then exhale in reverse.

During the pauses, engage your abdominal muscles so that you are 'locked' into that stage. Otherwise, stay relaxed in the other parts of your body.

Seeking to fill the whole lungs (especially the bottom part) helps to break any shallow or chest breathing patterns that we tend to do...and helps us to 'belly breathe' which is the right way to provide our bodies with the O2 that it needs!

S.C.
Posted 3/9/2013 4:32 AM (GMT 0)
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