- Tension and worry commonly interfere with breathing, and this in turn causes a number of unpleasant symptoms, including:
- chest pain and rapid heart beat.
- tingling of the lips and fingers.
- headaches and dizziness.
- anxiety.
- Deep breathing combats these reactions. The following exercise will help to achieve an effective breathing pattern. It may be particularly helpful for those who suffer from "panic attacks".
Step 1
- Sit or lie down in a comfortable position where you have peace and quiet and are not likely to be interrupted.
- Put your right hand (palm down) over your stomach - over your navel (or "belly button").
- It is usually best to close your eyes, but you may prefer keeping your eyes open.
Step 2 - Slowly breathe in, ideally through your nose, to a count of "3".
- As you breathe in you will feel your stomach rise and then your chest.
Step 3
Step 4 Begin to breathe out to a count of "4", repeating to yourself the same relaxing and comforting phrase. NB: (i) Only repeat this 4 step exercise 3-5 times in one session. If you feel at all light-headed, just stop. The next time you do it reduce the period of breathing in and/or the number of times you do it in succession.
(ii) This exercise can be repeated 10-20 times a day. It may be best to use this exercise in the morning, afternoon, and before going to bed.
(iii) Practise is essential.
NB: (i) Only repeat this 4 step exercise 3-5 times in one session. If you feel at all light-headed, just stop. The next time you do it reduce the period of breathing in and/or the number of times you do it in succession.
(ii) This exercise can be repeated 10-20 times a day. It may be best to use this exercise in the morning, afternoon, and before going to bed.
(iii) Practise is essential.
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