Getting the breathing right

[breakingoutthistime]

Cause get over welmed quick by everything and am always in a state of panic when out need to sort breathing out.
Alot of the problems high anxiety, tight chest, nervous tension stem from not breathing right.
Have cds where control the breathing rate per minute etc but when out side cant seem to do this as am in such a state all the time.
The way have been breathing is in for four and for six deep breath in deep breath out.
Trying to get the breathing constant and frequent but normally when am so overwelmed by everything just SIGH.
Partner hates this and do it alot but SIGHING feels good sometimes.
Just wanted to see if theres any other ways of numbered pattern breathing or any other ways to keep it going like.:noangel:

[dianes]

Hi :D

I know exactly how you feel, I used to have the same problem. A little tip that my support worker told me was: When you are out and start to feel the panic/anxiety/fear Remember to always breath OUT as far as you can, then take a slow deep breath IN. Only take 3 deep breaths in and out, anymore will can cause you to go light headed thus increasing your panic symptoms.
I found that this did help me to regulate my breathing.

I still try listen to my relaxation tape everyday for 1/2 hr doing my breathing exercises. (it is good to set aside some 'ME' time):D I found it extremley difficult at first, learning to breath through my stomach and not my chest. But like all new skills, with practice you soon learn it and it becomes 'the norm'.

Hope this helps:yesyes:

Diane

'Remember, your imagination is always much worse than the reality'

[Wenjoy]

Me too - I can feel my tightness and panic hyperventilating coming on so i breathe out until its all gone and then hold my breath for 3 seconds and slowly breathe in - scary but it works.Wenjoy x

[breakingoutthistime]

Thanks for that advice will try that

[jill]

Hi there

Try these links

Breathing technique
How Do You Do The Breathing (http://www.nomorepanic.co.uk/showthread.php?t=4042)
Breathing.. wow (http://www.nomorepanic.co.uk/showthread.php?t=4037)
Breathing Techniques (http://www.nomorepanic.co.uk/showthread.php?t=4044)
CONTROLLED BREATHING (http://www.nomorepanic.co.uk/showthread.php?t=5041)
Working to get better, have a few Q's to ask... (http://www.nomorepanic.co.uk/showthread.php?t=5412)
Insatiable Mouth / Chest Breather???? (http://www.nomorepanic.co.uk/showthread.php?t=7113)

TAKE CARE

LOVE JILLXX

[BLONDE PANIC]

Hi everyone, Im new to the forum but not to anxiety!!!
I'v suffered panic attacks for years on and off and had been able to control it quite well up untill now!
Last week i ended up in A&E 2 days running because of a monster of an attack that just refused to back down and i'm still fighting it now!!! What always seems to trigger it is the "cant get enough air in the lungs" symptom.
I have had this in the past and it did go eventually, but it is alot worse now and extremly frightning! I also havent been out of the house or left alone since it happened as i start to panic again!! has anyone had this????

[polly123]

HI Blond
Yes i know exactly where your comming from on this one, i had the awfull omg i cant breath symptom for the last 6 months and as hard as i try i just dont seem to be able to get to grips with it any tips would be gratefully appricated
THANKS POLLY