I am taking a short break from Steemit for some much needed self care. I suffer from anxiety and have panic attacks at times. I won't get into the details but something set me off at the beginning of August and it became clear to me that I really needed to take some time to clear my mind and take care of myself mentally.
Can't Catch My Breath
In the past, when I could tell anxiety was setting in, the first thing I noticed was my breath became short and shallow. It made me feel like I couldn't catch my breath no matter what I did. I knew deep breathing was supposed to help with anxiety and panic attacks, but every time when I tried to take deep breaths, my chest became tighter and caused the panic to set in even more. The more I tried, the worse it felt. I stopped thinking deep breathing could help me at all. It just seemed like a myth on the internet.
Have I Been Breathing Wrong for 40 Years?
A couple of weeks ago when something set me off, I could tell I was in a really bad place mentally and might even be on the edge of freaking out. I was desperate to feel better and shake away this dark cloud over my head. Pharmaceutical drug is not an option. I read that yoga and meditation are very useful tools to control anxiety because they can help you break a habit of anxiety breathing by increasing the awareness of how you breath. I decided to spend some time watching videos on meditation, yoga, vagus nerve and deep breathing.
I have always read that with deep breathing, when you inhale, your diaphragm or belly will move. And, by breathing deeply, you can stimulate the Vagus nerve which can reduce stress, anxiety, anger, and inflammation by activating the "relaxation response" of the parasympathetic nervous system. I never really understood this completely until I watched this short video below.
Belly Breathing Exercise
How do you know if you are breathing properly? Do this belly breathing exercise. s
- Find a comfortable position. You can be sitting, standing or laying down.
- Put one hand on your belly and the other hand on your chest.
- Keep your mouth closed and inhale slowly through your nose by pushing your stomach out. The movement of your stomach precedes the inhalation by just the tiniest fraction of a second, because it's this motion which is pulling the air in. When you've inhaled as much air as you can comfortably (without throwing your upper body into it), just stop. You're finished with that inhale.
- Pause briefly for whatever time feels comfortable. However, be aware that when you breathe this way, you are taking larger breaths than you're used to. For this reason, it's necessary to breathe more slowly than you're used to.
- Open your mouth. Exhale through your mouth slowly by pulling your belly in.
- Repeat 4 to 10 times.
It can help by watching this demonstration video before doing the belly breathing exercise on your own.
Practicing yoga, meditation and deep breathing have really helped me mentally the last coupe of weeks. I have personally experienced the calming effect of deep breathing and the relaxation response when the vagus nerve is stimulated. I am in a better place now. I will continue to take time for self love and to remind myself to breath deeply and to let go.
Thank you for stopping by and for taking the time to read.
Do you suffer from anxiety or panic attacks? What do you do to get better? Please share your experience. I would love to hear from you.
