Hyperventilation and Anxiety
One of the manifestations of anxiety is hyperventilation, which consists of excessive, overly intense or frequent breathing.
In reality, hyperventilation, or overbreathing, is an adaptation mechanism of the body when the alarm response is activated and is usually felt when doing physical exercise.
Although hyperventilation in the face of real danger or physical exercise leads to an increase in the oxygen the body needs, hyperventilation during a stressful or anxious situation can cause a series of internal sensations such as a feeling of suffocation, blurred vision, increased heart rate, hot flashes, etc., which can contribute to maintaining the symptoms of anxiety.
Hyperventilation can be addressed through breathing techniques. One of the most suitable breathing techniques for controlling it is called abdominal or diaphragmatic breathing.
What Is Diaphragmatic Breathing?
Breathing of any kind consists of taking in oxygen (inspiration) and expelling carbon dioxide (expiration), but the lungs do not have their own muscles to carry out this task.
Diaphragmatic breathing is breathing in which the diaphragm is used as the main muscle, a large muscle located below the lungs that serves as a separation between the thoracic cavity and the abdominal cavity.
How Diaphragmatic Breathing Works
During inspiration, the diaphragm descends, leaving more space in the thoracic cavity and allowing the lungs to fill completely with air.
During exhalation, the diaphragm relaxes and returns to its original position. Therefore, when we breathe with our diaphragm, breathing is more complete, as it allows air to reach the lower parts of the lungs. Furthermore, the effects of this type of breathing improve venous return to the heart due to the diaphragm’s contraction.
It is an efficient type of breathing because it can support effective ventilation with less unnecessary respiratory effort.
Diaphragmatic Breathing and Stress
This technique is a breathing pattern commonly observed in young children, but breathing patterns can change as they grow.
Studies have shown that practising this breathing style can reduce muscle tension and may also help reduce anxiety symptoms. Furthermore, the technique is a slow, deep breathing technique that stimulates the parasympathetic nervous system, commonly known as the relaxation response. Therefore, this breathing method helps eliminate anxiety symptoms with consistent practice.
How to Practice Diaphragmatic Breathing
To learn, it is helpful to lie comfortably on your back and later practise abdominal breathing while sitting, standing, walking, etc., so that, as you practise, you can incorporate it into your daily life.
Step-by-Step Abdominal Breathing Technique
- Lie on your back on a flat surface or bed with your knees bent. You can use pillows to support your head and legs. Place one hand on your upper chest and the other at your diaphragm to feel your breathing more clearly.
- Before you begin, exhale deeply several times, which will automatically create the urge to inhale more deeply. It’s recommended to breathe in through your nose and out through your mouth, but you can also breathe in and out through your nose if that’s more comfortable.
- Breathe in slowly, allowing the air to enter. You’ll notice the hand above your diaphragm moving outward, while the hand on your chest remains still. The more your diaphragm expands and the deeper you breathe, the more your abdomen will swell.
- Hold your breath in your lungs for a few moments (three or four seconds). While holding your breath, contract your stomach muscles. When you feel the urge to exhale, relax your abdomen; it will deflate, and your hand will descend with it. The hand on your chest should remain still. At the end of the exhalation, consciously push your diaphragm down towards your lungs to expel all the air.
- Stay for a few moments with your lungs empty, feeling yourself relax, and as soon as you feel the urge to inhale again, do so deeply and slowly, filling your lungs again as your abdomen rises.
Precautions When Practising Diaphragmatic Breathing
Precautions: For breathing to relax you, control both the speed and amount of air inhaled. Always maintain a slow and steady rhythm.
If you breathe in too deeply or too quickly, you may feel slightly dizzy (which can occur during hyperventilation when carbon dioxide levels in the blood fall). If this happens, rest for a few minutes until you feel better, and then continue adjusting your breathing pace.
In any case, it’s important to keep in mind that it’s not necessary to inhale a lot of air but rather to focus on slow and comfortable breathing.
Conclusion
Abdominal or diaphragmatic breathing is an easy breathing technique that can be done as part of relaxation and also anxiety management. Slow and easy breathing can help you to become aware of your breathing pattern and may even help reduce some symptoms of anxiety. Daily practice will mean that you will be able to call upon this technique easily when you are under stress.
Also Read: Pain Under The Chest During Pregnancy
