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Deep Abdominal Breathing For Anxiety And Panic Attacks

By: Serge Taylor

Of all the symptoms that a panic attacks sufferer experiences during a panic attack difficulty in breathing would seem to be the one that causes the most distress. Breathing problems associated with anxiety and panic attacks can run the range from hyperventilation where the breathing becomes uncontrollably rapid and shallow, to an almost total constriction of breathing where breathing normally becomes impossible. Because these breathing difficulties are such a common part of panic attacks virtually all methods of dealing with panic attacks, or at least those that don't resort to pharmaceutical drugs, have as part of their respective methods, controlled breathing techniques of one kind or another.

The most commonly used breathing technique to help in coping with an anxiety attack is controlled abdominal deep breathing. Part of the typical stress response in people and especially so in the case an anxiety attack or a panic attack is that their breathing starts to become extremely shallow. This rapid panting style of breathing is part of the body's natural flight flight response. And while it may be natural, it is also very distressing to someone experiencing it during a panic attack.

What further compounds this problem and what can ultimately lead to a full on panic attack response is that the person having the breathing difficulty begin to focus on their inability to take a deep breath.

Our nervous system obviously recognizes that breathing is essential to our survival and sends feedback that how we are breathing is not adequate for our needs. When a panic attack sufferer becomes aware of this physical and mental feedback, they literally start to panic which further amplifies the feedback in the hope that it will be heard and the breathing adjusted accordingly.

The person is now in the grips the vicious cycle of the panic attack

The practice of deep controlled abdominal breathing will provide options the panic attack sufferer can use at the time of their attack. But a regular training program of controlled abdominal breathing must be undertaken if the ability to apply it during the extreme nervous system responses of a panic attack is desired.

It's not unlike training for athletic event where the body over period of time begins to get used to the activities that you are engaged to the point that they become virtually automatic when they need to be performed.

By practising regular deep abdominal breathing at non-stressful times it allows the body the chance to get used to the technique itself as it becomes conditioned to breathe differently. Once a certain familiarity has been gained with the technique it is very useful to begin using it during periods of moderate stress and anxiety.

Over time our confidence and ability to apply the deep abdominal breathing technique in all kinds of situations of varying levels of stress and anxiety increases. So much so that in a very short time the method can be applied during a panic attack situation.

While abdominal breathing can be of great benefit during a panic attack, the added bonus is that by regularly practising deep abdominal breathing the nervous system has a chance to relax to some degree helping it to become less likely to respond to stress and anxiety in the same way.

This way of breathing is very natural and easy. Like any form of exercise please make sure to start slowly and gradually allowing yourself enough time to get familiar with the technique before increasing the length of time of your abdominal breathing sessions.

Also keep in mind that this form of breathing is normal and natural. In other words this is how we are supposed to breathe. If you want proof look at how very young children breathe and notice that they belly breathe more often than not rather than breathing with their chests.

Don't think of this as learning some strange or weird breathing technique. What you are doing here is simply remembering with some regular practice how to breathe properly once again.

Article Source: http://www.myarticlesdirectory.com

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