To stop worrying about breathing, focus on your exhales and relax your body. Here's a breakdown of how to do this based on the provided guidance:
Techniques to Reduce Anxiety About Breathing
It's common to sometimes become hyper-aware of your breathing, which can lead to anxiety. Here are some techniques to regain control and ease your worries:
- Focus on the Outbreath: According to the reference, the key is to concentrate solely on breathing out. This shifts your focus and prevents you from overanalyzing your in-breaths.
- Slow and Controlled Exhale: The reference specifies to breathe out slowly. This helps to regulate your breathing and calm your nervous system.
- Empty Your Lungs: Before you breathe in again, the instruction is to breathe out as much air as possible. This technique ensures a full exchange of air and helps you feel more in control.
- Ignore the Inhale: The reference suggests ignoring the in-breath. This seems counterintuitive, but it allows your body to naturally take in air without conscious effort, thereby reducing anxiety.
Body Relaxation Techniques
Alongside breathing techniques, relaxing your body can also ease breathing anxiety.
- Relax Your Muscles: While you practice your breathing exercises, focus on relaxing the muscles in your face, shoulders, and any other area where you feel tension. This can help release physical anxiety and in turn, improve your breathing.
- Mindfulness: Practicing mindfulness techniques can help ground you in the present moment and can reduce the hyper-awareness of breathing that is causing the anxiety.
Putting It All Together
| Step | Description |
|---|---|
| 1. Exhale Slowly | Breathe out slowly and deliberately. |
| 2. Empty Lungs | Breathe out as much air as you can before taking your next breath. |
| 3. Ignore the Inhale | Allow your body to naturally breathe in without actively thinking about it. |
| 4. Relax Muscles | Focus on relaxing any tension you feel in your face, shoulders, or other areas while you breathe. |
By focusing on exhaling, ignoring inhaling, and relaxing muscles, you can reduce anxiety about breathing and regain a sense of control and calm.
