DEEP BREATHING
Deep
breathing is often referred to diaphragmatic breathing. Breathing this way
increases the amount of oxygen entering the lungs. This is due to the
contracting of the diaphragm and then the abdominal muscles, (alternating
between the two, thereby giving the lungs more space to expand). This has
other benefits than increasing space to allow more oxygen in. It also
strengthens weak abdominal and intestinal muscles. When breathing properly one
will notice that the length of each inhale and exhale are the same.
Learning breath control and deep breathing in particular is
great, there are MANY breathing techniques that can
and do minimise the effects of stress, hence the reason why they are good. To
do this effectively you have to become physically and mentally aware of your
breathing pattern, as this helps identify faulty breathing patterns. As I have
stated before all the exercises/coping techniques given in stress management
training should be practised daily. If anything these breathing exercises
below can be done anywhere without other people knowing. It is quite common to
become slightly anxious when focusing on your breathing, to reduce this there
is a breathing exercise commonly termed relaxed breathing
/ trust your breath . It is a technique I tend to start with quite
early on, as it is a relaxation technique, with a breathing element. It is a
key to further success in other breathing exercises as you have already had
some experience.
Deep breathing can help make one feel calm and relaxed.
However, just because one understands and can use this technique, it does not
mean it will automatically be used. At times of stress, one initially takes a
sudden intake, which is often held onto until the stressor has reduced. This
does cause a faulty breathing pattern and is often the cause for anxiety and
more stress. Even with regular practise there are times when stressed that
shallow rapid breathing will return to some degree. It does not mean you have
'failed' as rapid shallow breathing is also part and parcel of the fight and
flight syndrome. Deep breathing / diaphragmatic breathing is the technique we
used when we were born, faulty breathing patterns is a learned behaviour
pattern. YES it can be unlearned!
I will not go into the complete anatomy and physiology of
breathing, but if you need or want the information please Email: mailto:michellepearson@worldonline.co.uk
and I will try my best to provide a prompt reply (normally within 2 days). To
refresh your memory there are a couple of diagrams, plus a small list, click
here, Diagrammatic
form of the lungs etc Deep regular breathing slows the heart rate etc; and
you will feel calm and more relaxed. This is partly due to your body returning
to the normal gaseous amounts of oxygen and carbon dioxide. Deep breathing can
also reduce health problems such as headaches and tension. It has been found that if we concentrate more on the breathing
out and the gap, rather than the breathing in part we will have an
improved response in breathing. The breathing cycle is not one part it is made
up of a number of segments. When one breathes correctly, one tends to feel a
lot better. I cannot repeat enough, breathing in a correct manner, reduces
tension and increase a feeling of calmness
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SQUARE BREATHING
Square breathing is another breathing
exercise which is easy to follow and understand. As I mentioned above, our
breathing process is made up or one can break it down into a number of
parts/sections. Square breathing amplifies these parts or segments. The
exercise allows us to slow our breathing rate. Due to the fear 'anxiety' this
particular exercise is often left until a relaxed breathing, exercise has been
used for a number of weeks. This is because during the other breathing
exercises the foundations will have been set so it will not be 'upsetting',
thereby no induce anxiety/panic.
There are a number of square breathing exercises; by this I
mean the imagery that is used with it can be different the actual sequence
remains the same; it is made up of four segments. The MOST
IMPORTANT part is to breathe OUT COMPLETELY, and I do mean COMPLETELY.
Then take a deep breath to a count of four (seconds at least), hold to
a count of 4 (seconds at least), breathe out to a count of four (seconds at
least), then hold for a count of four (seconds at least. So it goes like
this:-
Breathe out/exhale completely
Breathe in 2 3 4
Hold 2
3 4
Breathe out 2 3 4
Hold 2 3 4
Alternatively, you can say 'exhale and inhale' instead of
breathe in, and breathe out. It really does not matter. The focus of this
exercise is the counting to four as this gives your breathing a specific
length, which for the vast majority reduces/calms ones own breathing rate. If
you can start at seconds and then try to increase the gap between the numbers
as this will also reduce your breathing rate even further. However, the
important element is to start at 4 seconds for each section and then slowly
overtime when you become used to the exercise and it is comfortable then and
only then increase the gaps.
Initially this exercise may be uncomfortable, this is why in
the majority of cases you will have already had an exercise in relaxed
breathing as this lays the foundation for the more 'complicated sounded' or
advanced breathing related exercises. Always remember that you can control your breathing rate consciously, which means
in time even if you have had a breathing problem such as hyperventilating for
a number of years, you could change your breathing pattern sufficiently in a
way that reduces hyperventilation. Before that can be done effectively, one
does need to work on the issues surrounding their individual reasons for
hyperventilating. If square breathing is too uncomfortable, then stop and go
back to the full breath exercise. Then return to it when you feel ready to try
again. It is best if you can continue and work through any initial
uncomfortable ness, because like anything once you stop trying because it is
difficult, etc, it tends to result in not trying again. This is one of the
best (and easiest) ways to reduce ones breathing rate. The focus of this
exercise is to demonstrate that you can slow your breathing rate without any
complications. Furthermore, it shows that you will not hyperventilate, that
your breath WILL ALWAYS come, no matter the length
between each cycle. You will also feel better. This exercise should really be
done under supervision as it can cause anxiety, by having a clinician present
the chances of you stopping are reduced because you will have as much guidance
as you need. Not only that you will be taught correctly and at your own pace.
Overall, this exercise will reduce anxiety and panic, which are often the main
reasons for hyperventilating. This exercise is often done as part of a larger
breathing exercise that, contain visualisation this induces a state of
relaxation, which again reduces anxiety and panic. This exercise can be done a
number of times during the day the more frequent the better. When of if you do
it the whole process should be repeated three times. It is often good to use a
trigger that will remind you to do the exercise, I will talk about triggers
and cues in a section later on.
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COMPLETE BREATHING CONTROL
Complete breathing is another of the many different breathing
techniques, (at present I have just written these few words on 3 techniques, I
will be adding to them). Complete breathing is as it sounds a full complete
breath. It begins by breathing out fully and then
breathing in using your diaphragm - like deep breathing this is often named
abdominal breathing. As you will have noticed I have mentioned breathing out
first is very important. This is because a number of studies have shown that
if one is in good control through exhaling, there will be more 'space' to breathe in the required amount of oxygen etc.
This feeling of 'space' can reduce the chance of hyperventilating.
Visualisation is often used, such as imagining a glass of
water being filled as you breath in expanding your ribs and chest. Then the
image of the glass emptying as one breathes out as you chest, ribs, and
abdomen return to their original position - flat. Another good visualisation
is to imagine that as you breathe in your body is reciveing an amount of
energy and as you exhale imagine that the energy is being stored everwhere in
your body. (Much like a computer, as you switch on it gets a boost of
electricity and before it is switched off all the new information is being
stored). There are numerous images to use to get the
benefit.
This breathing exercise like all the
techniques is done at your own pace - you set the pace as this reduces
anxious feelings etc. It is worth remembering that you are the one in control
and that the sessions would go at your pace. If you begin to feel you are
loosing or missing something that you need to know to understand a technique
better; then you should ask. It is a useful exercise in its own right and it
is an excellent exercise to finish a breathing technique exercise. As you
finish, exhale making sure it is a total/complete exhale, then one can start
again.
With time and practice all these breathing exercises will
become normal and you will soon be able to identify when your breathing
changes, whether that be by depth or rate. To relax deeply which can be
difficult if one is concerned about their breathing, it becomes essential for
you to know, believe, accept and trust that you
will always breathe, you do have the ability to control and change your
breathing pattern. Your body requires oxygen and carbon dioxide to help keep
the internal workings working!.
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Just as a small reminder, when an individual suffers with
HYPERVENTILATION they may have any of the following
symptoms:-
Dizziness
Faintness
Headaches
Visual disturbances
Tingling sensations
Chest pain
Palpitations
Increased rapid
breathing
Sighing
Yawning
Sniffing
Difficulty in
breathing
