Shortness Of Breath From Anxiety - 4 Tips

Shortness of breath is almost always your first symptom of panic attack. Shortness of breath is rapid breathing out of proportion to your level of activity. People describe it as a sensation of smothering, like there is not enough air to breathe, you are choking, or you feel a sense of suffocation.

This feeling can be so terrifying that it increases the sense of danger, and this causes the growing panic attack to worsen. Your heart starts racing, you might get dizzy, and you begin to fear you are having a heart attack. This further increases panic and you begin to fear you are going to black out, or even die. Suddenly you are in a crisis.

If you can interrupt the cycle right when the shortness of breath is first perceived,then you can stand a better chance to stop the panic attack before it gets too far advanced to manage. Here are

4 Tips to Stop Shortness of breath from Anxiety.

* Ease the tension causing shallow breathing. This creeps up without your even being aware of it. The stomach and diaphragm muscles are tense, so breathing rate increases, because of the poor oxygenation from shallow breathing. Develop the habit of telling yourself to BREATHE! Sigh deeply and slow your breath rate. Let your stomach and diaphragm muscles do the work, not your upper chest. Take 3 SLOW deep breaths, exhaling fully.

* Take brief walks daily. I know, I know...who wants to hear the same advice about exercise! But this is not about exercise. It's about learning to become aware of your breath. Take a brief walk, just down to the end of the block and back. Use nice slow strides and match your breathing to your rhythm, not letting yourself get out of breath. Feel the air going deep into your lungs and exhale slowly and completely. Become acquainted with the art of breathing properly. Let your body's wisdom teach you!

* Hyperventilation symptoms and treatment - The rapid breathing leads to a decrease on CO2 in the blood. The produces changes in body chemistry and function. These include rapid heart beat, tingling in the hands and arms, and a feeling of doom. Here are 2 treatments for hyperventilation:
o Do Belly Breathing -
o Put a hand just below the ribs and one hand on your chest.
o Take a deep breath through your nose and feel your belly push your hand out, keeping your chest from moving.
o Purse your lips, exhaling through them. Pus all the air out with your hand that is on your belly. Breathe out slowly.
o Do this 7 to 10 times, slowly
o Use A Paper Bag (only if you DO NOT have lung or heart problems) Take 6 to 12 easy, natural breaths, with a small paper bag held over your mouth and nose.
o Then remove the bag from your nose and mouth and take easy, natural breaths.
o Then do Belly Breathing.
o Alternate until your symptoms clear. (If hyperventilation continues more than 30 minutes, call your doctor

* Find a tested self help program and follow it. There are many reliable programs available that have excellent track records and results. A good program will focus on teaching you how to breathe properly to interrupt the onset of a panic attack triggered by shortness of breath.

Understanding the causes and management of shortness of breath will help you to overcome anxiety and panic attacks. Focusing on slower breathing, walking to learn to breathe more deeply, controlling hyperventilation and following a reliable self help program can all help you with this distressing problem. Be kind to yourself and take steps now to feel better. You deserve it!

By: James Travis Williams

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