[lynn P.]

When I was younger I was very shy and also had some anxiety - I used to get panic attacks in grade school. As I got older I learned to manage it and I still consider it a work in progress - you just can't completely take it away lol.

I noticed when I'm stressed I hold a great deal of tension from the shoulders up and in my jaw. I suffered with TMJ for yrs and am going through a flare up now. Often I'll catch myself where I'm barely breathing - meaning it's so shallow, it's like I'm not getting the proper oxygen my body needs. It even has become a habit, where even if I'm in relaxed surroundings, I'm still tight in my upper body.

I became interested in how most people don't breath right or know how to breath. Most of us use only the upper chest and take air only in the upper lung area -we're not using our full lung capacity therefore not reaching our optimum health. Most of us aren't even aware of breathing and get into unhealthy breathing. Focus on using the stomach muscles to breath rather than lifting the upper chest only.

Before you even begin these breathing exercises - try to notice how you're holding your body. Notice all the tension in your shoulders, neck, the way you're holding your head and jaw. Imagine melting and lowering your shoulders down and back slightly. Unclench your teeth and let your jaw relax.

Many of us are functioning daily with old stale air in the bottom lower lungs and only filling the upper lungs. I think this thread will accent Sanity Seekers meditation thread. Good luck with healthy breathing and paying attention to tension in your body. Here's are some links to get you started:

http://health.howstuffworks.com/well...-breathing.htm

[Sabrina]

Yes, I need to pay attention to my breathing when I am in a stressful or anxiety high situation as I tend to hyperventilate sending me straight into a panic attack. I find calming down and taking deep breaths extremely difficult under these circumstances. My husband always tries to coach me to breath when this happens. But I don't always listen!

[lynn P.]

Originally Posted by Sabrina

Yes, I need to pay attention to my breathing when I am in a stressful or anxiety high situation as I tend to hyperventilate sending me straight into a panic attack. I find calming down and taking deep breaths extremely difficult under these circumstances. My husband always tries to coach me to breath when this happens. But I don't always listen!

Yes it would be difficult to listen once the panic is already in motion. By the time the panic is rolling, it's like you're not in control anymore - that's the unsettling thing about panic. The key is to catch it before it gets bad.

Have you tried yoga or meditation Sabrina? Try to do some breathing exercises a couple times a day and every once in a while be aware of your breath. I catch myself sometimes literally holding my breath and that's when I tell myself to relax.

[Sabrina]

Uggh, Yoga and Meditation just set my nerves on edge. I am completely unable to relax. I didn't participate in the relaxation exercises in hospital because they had the exact opposite effect on me. But I try to rely on common sense and if my husband is with me (which isn't always) his calming words.

But yes, I tell myself to relax frequently. Sometimes are better than others.

[splitimage]

When I was IP last summer we had one afternoon group a week that was just dedicated to various breathing techniques. I frequently use deep breathing exericises to calm myself down, before I fall asleep - they help a lot.

--splitimage

[sundog]

Thanks for this ((((((Lynn)))))) I have found meditation to be the best way for me personally to get in touch with the way I breathe and to work on unhealthy breathing patterns. It does take some practice, and I found it incredibly difficult at first (still do sometimes), but it's very powerful when you're able to connect with your breath and get into a calming rhythm of "belly breathing" (best practiced at first when you're not in a super-anxious state!)

[PleaseHelp]

Thank you for this Lynn. I know I struggle with breathing properly. I have thought about meditation/yoga, but am clueless as to where to begin.

When I get into a panic attack and my breathing is erratic, I find that it helps to stare at a clock that has a second hand on it. Breathe in when its on one number, breathe out when it goes to the next. Just a thought.

[Sabrina]

You know, as a singer, you would think I know about breathing! I practice diaphragm breathing with singing all the time. This would surely help in moments of anxiety

[Elana05]

Originally Posted by Sabrina

Uggh, Yoga and Meditation just set my nerves on edge. I am completely unable to relax. I didn't participate in the relaxation exercises in hospital because they had the exact opposite effect on me. But I try to rely on common sense and if my husband is with me (which isn't always) his calming words.

But yes, I tell myself to relax frequently. Sometimes are better than others.

Hi Sabrina,
I can relate. I am already a slow, low key person (even when anxious lol) when I do "relaxing" yoga or meditate I mostly get dizzy and cranky. I know I need to focus more on my breathing, though. When I sit and concentrate on something, like knitting or painting I find my breathing gets really shallow and I have to remind myself to breathe. A few years ago I went a whole month where I was good about reminding myself to take very deep breaths whenever I remembered (like every half hour or so). I really think I felt a difference. Then I let the practice go. I should do that again...

[thine_self_untrue]

I sing, which helps remind you to breathe properly ('cause I sound really bad if I don't. ) and whenever I start to feel paniced, I always force myself to start breathing deeper.
Thanks for the post, Lynn. Good reminder.

[Seshat]

I don't have as many problems with breathing patterns as I used to, but I haven't reached my goal yet. Tai-chi, yoga and meditation have helped me out a lot, though. Thanks for the info, Lynn.

Truly a great thread, (((((Lynn)))))---------

My (((((Crackers))))), emotional support dog used to sit and stare at me just stare 2 hours before I'd have a panic attack---I always knew when she did that that I'd better get a bag ready so I wouldn't hyperventilate and pass out.

She also used to paw paw my head when I was asleep and having a night terror.

I miss her terribly--she was ne'er trained to do these things--she just loved me so much, and was so atuned to my every mood.

I've been using singing (old musicals) and memorizing lines to certain movies to remind myself to keep breathing properly--I talk to myself alot; I also make myself laugh at myself alot.........it all helps.

It even helps me with my mourning the physical loss of my own (((((Crackers)))))-

I use CBT,and DBT interchanged with Mindfullness.

Be well----------------theo

[Elana05]

(((Theodora)))

What an amazing pup... I'm sorry for your loss.
My thoughts are with you.

[lynn P.]

Thank you for all the responses everyone. I'm sorry too (((Theodora))) for the loss of Crackers. It's amazing the connection we feel to our pets - I sometimes think Bella understands me more than even my own family lol. I've told this story in the pet forum - when we go somewhere Bella still has to go in her crate because she tends to eat things. When she was younger I used to bribe her with kibble and it took a few minutes to get her to go. Now even before I get my shoes or coat on, I look over and there she is sitting in her crate with the door open lol. I don't say or motion in any way - she just senses it.

Talking about pets relates to breathing because it's well known that petting our furry friends lowers our blood pressure and probably calms our breathing too. When ever I get this TMJ flare up, I know I have to be mindfull of where the tension is in my body. I've been making a point the last few days to be mindfull every so often of my breathing. Within seconds of noticing my breathing I start to feel more relaxed. I think many who suffer from anxiety automatically get in the habit of holding their bodies in a tense fashion. Good luck today with being more aware.