Good Morning AP family!
I had a bad nightmare last night, and woke up in a panicky/breathless state. Of course then, sleepy and disoriented, I focused in on my 'air hunger' feelings and had a bit of trouble not giving into the fear that I couldn't get enough oxygen into my lungs. When this happens, I get the urge to 'gulp' air...taking it in too fast, and not feeling like I am able to breath out, but rather wanting to inhale again immediately...a recipe for hyperventilating...:/
So, I went into my favorite breathing exercise right away, and within a few minutes was able to calm down and get back to sleep. I am sharing it once again (sorry to those who have heard me bang on about
this for years!) for anyone who may benefit.
We really do have the abilitly to fight back against panic when we have the right tools! This is one of my go to techniques...you may find another that works better for you. The point is to fill YOUR toolbox and be ready.
(((HUGS)))
S.C.
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 thoracic muscles, allowing better, more productive breathing, and relieving the chest tightness.