Slow breathing technique

To break out if this circle, you need to do two things. First, you need to increase the level of carbon dioxide in the blood. This will allow the available oxygen to be released into the body’s cells, slowly restoring you to normal.

To achieve this goal, at the first sign of anxiety, you should:

·         Stop what you are doing and stay where you are. Do not flee!

·         Hold your breath for 10 seconds. (Use a watch because time seems to go fast when anxious.) Do not take a deep breath.

·         After 10 seconds, breathe out and say the word “relax” to yourself.

Secondly, you need to decrease your breathed out you should:

·         Breathe in and out (through your nose).  Slowly in a six second cycle. Breathe in for three seconds, saying “relax” to yourself on every breath per minutes.

At the ends of each minute (after 10 breaths), holds your breath again for 10 seconds and breathes again for 10 seconds and then breathe on a six second cycle.

Continue breath holding and slow breathing till symptoms of over breathing  have gone.