www.philosophiaupjp2.fora.pl

cleoy6v2y

Next, see natural anxiety treatments which can add ways to fight against anxiety and panic [link widoczny dla zalogowanych] attacks, and be sure to sign up for the free ebook and email mini-course for more panic attack remedies .
Breathing exercises for panic attacks, while they may not solve every problem for panic sufferers or dramatically help in every case, are nonetheless a common first choice panic attack remedy, and very commonly prove effective.
I. Reasons Why Breathing Matters for Anxiety and Panic
Feelings of heightened anxiety in [link widoczny dla zalogowanych] the face of real and imminent danger increases stress hormones like adrenalin, raises heartbeat and breathing rate, and enables the bodily exertion needed for fight or flight response. Panic attacks in many ways mimic the conditions of reasonable heightened anxiety, but without the [link widoczny dla zalogowanych] clear and present danger to fight or to avoid. In the [link widoczny dla zalogowanych] absence of a real threat, the fear-induced bodily reactions become counter-productive.
In [link widoczny dla zalogowanych] particular here, hyperventilation that might have provided muscles and [link widoczny dla zalogowanych] organs the added oxygen needed for fight or flight instead upsets the proper oxygen/carbon dioxide ratio, which in turn gives the brain feedback causing greater anxiety. Hyperventilation restricts blood flow and causes numbness in extremeties and dizziness or a sense of unreality, which the panic sufferer interprets as a greater threat, so causing even greater anxiety levels. Or at least the spiral is typical in those enduring a panic attack.
And typically, self-conscious slowing of breathing during an attack helps improve the oxygen/carbon [link widoczny dla zalogowanych] dioxide ratio, thus reducing symptoms that increase anxiety level. And slow and controlled breathing distracts the mind from anxiety-inducing "what if" and morbid thoughts.
Between panic attacks, sufferers often exist in a heightened state of anxiety and hyperventilation, less anxiety and [link widoczny dla zalogowanych] hyperventilation than during an attack, but enough to make the switch to panic easier and more likely than normal.
II. Method in Breathing for Anxiety and Panic Attacks
Breathing exercises to reduce symptoms of anxiety and panic are not difficult, but they do require discipline and, especially during an attack, mental concentration.
Those with heightened anxiety levels, like those suffering from a wide variety of health-related stresses, often breathe through the mouth. Mouth breathing makes hyperventilation easier and decreases the efficiency of oxygen/carbon dioxide flow in comparison to nasal breathing. Often mouth breathing is the method to which the person has become most accustomed, and so a bit of retraining become necessary with exercises self-consciously practiced regularly over a period of time.
Another typical suboptimal breathing practice, especially for those with a sedentary lifestyle sitting long hours in a classroom or business office, is shallow, rib-cage centered breathing. This does not make full use of the lungs and it does not use the lungs in an optimal fashion.
Below the lungs on both sides lies a thin muscular sheath called the "diaphragm." Someone using the diaphragm to breathe has his or her stomach area rise and fall with each inhalation and exhalation--like a baby does. Breathing this way uses the whole lung capacity [link widoczny dla zalogowanych] from top to bottom.
Nasal breathing from the [link widoczny dla zalogowanych] diaphragm discourages hyperventilation and increases efficiency with respect to mouth breathing. One can breath slower and feel less or no dizziness or numbness.
III. A Routine to Train for Breathing
A simple plan of breathing exercises to reduce [link widoczny dla zalogowanych] anxiety level can thus be outlined as follows.
1) Set apart five minutes each morning and evening. More times are preferable, but fewer times consistently is better than more times inconsistently. Mark on a calendar the same times every day. This will help solidify your commitment and make the practice a habit.
2) Get comfortable in a quiet place. Let the phone ring. Don't answer text messages. Unplug from your iPad, iPhone, iPod, MP3 player, DVD player, whatever. Stay off the internet. Turn off radio and TV, or at least park yourself in a place where distractions are minimal. Don't think about what you have to do or what you did that day. Relax your shoulder muscles.
You may allow yourself a watch or time piece with a seconds hand or that counts seconds.
3) At first, one has to make sure one is breathing from the diaphragm. Some people verify this or keep themselves breathing from below by holding hands gently over the stomach or abdomen, feeling the rise and fall with each breath. If the rise and fall stops, the hands will feel it.
4) Inhale through the nose from the diaphragm slowly, counting slowly to three or four from the beginning to the end of the inhaling cycle--counting "one, one thousand, two, one thousand" and so on to approximate seconds. Or breathe in over a three of four second interval using a time piece.
5) Pause briefly before exhaling. Exhale slowly over a three or four second interval parallel to the inhale cycle. Pause briefly and repeat.
6) Keep going for four or five minutes.
7) Repeat the process twice a day, morning and evening as noted for five or six weeks to develop a habit and to begin training oneself so as to make slow, controlled breathing almost second nature when one undergoes a panic attack or when one feels anxiety levels rising.
Notice any difference? Remember and [link widoczny dla zalogowanych] celebrate your victories. Reinforce success.
相关的主题文章：

[link widoczny dla zalogowanych]

[link widoczny dla zalogowanych]

[link widoczny dla zalogowanych]