[Daeva]

I have OCD and GAD, accompanied with panic attacks. I was just wondering if anyone knew any good breathing/meditation exercises?

[sewerrats]

I wish I could say yes, the breathing into a paper bag is not great has you get addicted to you bag, and without it your lost , so better not to start that ,some people even give there bag a name I kid you not

[tealBumblebee]

My T always suggest inhaling for a count of 5 and exhaling for a count of 10. It made me light headed at first, but once I got the hang of it it wasn't so bad.

[Daeva]

Wouldn't making you light headed increase the symptoms of a panick attack?

[tealBumblebee]

Lol it didn't make any difference; i was already upset. Applying it when you notice your anxiety shoot up makes it effective.

[krissydear]

I do something similar to tealbumblebee. I breathe in deep for 4 counts, hold my breath for 7 counts, and then letting my breathe out slowly for 8.

I think for me its important to let out my air slowly at the end. I generally hold my breath for about 6-8 counts depending on how bad my anxiety is.

Light-headedness may occur, so I was told not to do it more than 3 times. However if you perform it slowly and correctly, it does actually lower your blood pressure. It helps me a ton.

[luvjosh07]

"Belly breathing" or diaphragmatic breathing has helped me, especially during a panic attack. Place one hand on your chest and one on your belly.Breathe in through your nose by expanding your stomach. The hand on your stomach should rise while the hand on your chest should only move slightly. As you breathe out you should contract your stomach muscles. Google diaphragmatic breathing for a better explanation of how.

and heres Why from the NormalBreathing site
However, since the purpose of breathing retraining is to improve body O2 during automatic breathing (not during breathing exercises only), this division on diaphragmatic breathing and abdominal breathing is practically insignificant. When people have low O2 content in body cells (less than 20 s), they suffer from chest breathing. With more than 30 s for body O2, Nature ensures diaphragmatic breathing 24/7. Many yoga teachers, however, teach about divisions and even subdivisions of abdominal and diaphragmatic breathing, but they do not know and do not teach their students about the purpose of yoga. These are usually the same yoga teachers who claim that breathing more air improves body O2, and that CO2 is toxic waste gas.
....Their methods to not address the cause of chest breathing: too fast and too large breathing causing low body and brain oxygenation.

[sewerrats]

A work buddy on construction used to just run has fast and has far has it took. He looked a right loon bursting into a sprint , at any given time. But he was banned from meds has he abused to many, and lived on cigs and beer has self medication.He is still alive and working, thin has a match stick but I bet he runs slower now to beat panic.

[FrayedEnds]

well I was going to mention belly breathing and exhales lasting twice as long as inhales...but both of those have already been posted.
I have issues with breathing exercises (because of past trauma) so I had to modify a little. I typically can't do the pause and hold my breath parts without causing more panic and flashbacks....also I can only do the belly breathing if I'm laying on my back

[Daeva]

Thanks for the responses guys! I took notes and will tell you how it all works out, this week my anxiety for some reason is sky high