Deep Breathing

Deep Breathing (Belly Breathing) is a very powerful coping skill. Belly breathing teaches you slow breathing from you “diaphragm” or your belly. It is often used in meditation.

Mastering Belly Breathing can take time. You should try to set aside 5 minutes a day at the beginning to practice it. Then gradually increase the time as you become more comfortable. Many people try to learn belly breathing while they are anxious. The trick to learning belly breathing is to practice it daily and to do it at the times when you anxiety is not at is highest. In time when you become more comfortable with it you can use it to help control your anxiety.

Here's a good way to learn Belly Breathing:

• Lie comfortably on your back, with a pillow under your head, your knees bent and you’re back flat. You can stretch your legs out if that's more comfortable or keep them bent. Place one hand on your belly. Once you're comfortable, you can begin the exercise
  
  
• Inhale while you slowly count to 4. Expand your belly as much as you can – like a balloon. You know you're doing "belly breathing" right when you can feel your belly expand. Then, exhale to the slow count of 4, just letting all the air out of the balloon. As you exhale, just feel yourself letting go of tension.
  
  
• Keep repeating the belly breathing to the slow count of 4.
  
  
• Once you have practiced the belly breathing daily for about a week you can try doing it in different positions. Sitting or standing or if you prefer you can continue to lie down while doing it.
  
  

Once you feel you have mastered belly breathing you can begin using it when you have symptoms of anxiety or panic. Many symptoms of anxiety are caused by “hyperventilating” or in other words shallow rapid breathing. When you breathe shallow from the chest and rapid it increases anxiety. Deep, slow belly breathing lowers anxiety and helps with the “uncomfortable sensations” of anxiety and panic.