Restructuring Your Breathing

To learn to relax, you’ll need to force yourself to develop new habits, such as the way you breathe. Because one of the most common symptoms of panic is shortness of breath, you’ll want to learn to breathe differently.

Whenever you feel anxious, stop and note your breathing, then slow it down. Breathing deeply, especially with a longer exhalation, will help you relax. You can shift from the fight-or-flight response (activated by your sympathetic nervous system) to the relaxation response (activated by your parasympathetic nervous system) by using the following methods.

1.      Hold your breath for 10-15 seconds. This temporarily prevents the dissipation of carbon dioxide.

2.      Breathe in and out of a paper bag. You will rein hale the carbon dioxide in the bag and restore the balance of oxygen and carbon dioxide in your bloodstream.

3.      Exercise vigorously when you’re anxious. This increases your metabolism and produces more energy. The inhales oxygen is used up by the process of metabolism, and a larger quantity of carbon dioxide will be produced.

4.      Practice deep abdominal breathing, which allows your lungs to fill to capacity. This slows your body down.