Breaking the Cycle: How Controlled Breathing Can Help Alleviate Panic Anxiety
I used to wake up with anxiety…my breathing became erratic. This then looped back into my mental state causing me to feel even more anxious.
Was it my mental state that was causing me to hyperventilate or was my hyperventilating triggering my mental state?
A feedback loop.
One thing I know for sure, it’s easier to regulate the breath (when I remember to) then ‘control’ my mind.
I came across this Tibetan proverb “The breath is the horse, the mind is the rider”.
Breathing can be compared to the relationship between a horse and its rider. If the horse is unsettled, it will resist the reins and cause the rider to sway. Similarly, a rider who is unkind or forceful will encounter difficulties with the horse. However, when the horse and rider are in sync, they are one with each other and this is breath control.
Hyperventilation is a common symptom of panic attacks, which can be an overwhelming and distressing experience for anyone who experiences them. Panic attacks are sudden episodes of intense fear or discomfort that can be accompanied by physical symptoms such as heart palpitations, sweating, shaking, and shortness of breath.
In this blog post, we will discuss panic anxiety, hyperventilation, and what to do about it.
WHAT CAUSES PANIC, ANXIETY AND HYPERVENTILATION?
Panic anxiety and hyperventilation can be caused by various factors such as genetic predisposition, environmental factors, and life events. Stressful events, such as the death of a loved one, infidelity, divorce, job loss, social anxiety, phobias or financial difficulties, can trigger panic attacks. Additionally, chronic stress, anxiety, and depression can increase the likelihood of developing panic attacks.
Hyperventilation is a common symptom of panic attacks and is caused by breathing too quickly and shallowly. When you hyperventilate, the amount of carbon dioxide in their blood decreases, which can reduce blood flow, oxygenation and cause a range of physical symptoms such as dizziness, tingling in the hands and feet, and chest pain.
SO HOW CAN YOU BETTER MANAGE IT?
First let’s grade the level of panic/anxiety you experience.
Grade 3 - High - “Can’t think ..OMG, I can’t think..I am dying....help me.”
Grade 2 - Medium “K I am starting to stress out, freak out a little.”
Grade 1 - Low “Hmm I am feeling a little stressed right now, worrying about xxx”
HERE ARE 5 POTENTIAL SOLUTIONS
Grade 3: Apply the 3 breath rule. Take 3 breaths into your belly through your nose at a rate of 5 seconds in and 5 seconds out.
Grade 3: Try the recovery breath for 2.5 minutes
Grade 2: Go to a quiet place and perform either breathe light (8 mins), box breathing (5-6 mins) or 1:2 ratio breathing (6 mins)
Grade 1: Go for a walk in nature and focus on nasal breathing
Grade 1: Apply the WIRM principle (read this post)
And finally, shine a light on what is the root cause of your anxiety (you probably already know this). What is the one thing you need to do, or aren’t doing?
Live Free,
Luke
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