yAnxiety does come with its fair share of symptoms and the shortness of breath and the choked up feeling is possibly one of the most common ones. Finding effective treatment for anxiety breathing can be a tough nut at times.
If you have been struggling to keep it together through the panic attack, it is best suggested to ensure that you do focus on your breathing patterns through the anxiousness. Even though it is quite easier said than done, it is very important that you do keep yourselves together through the process.
In here, we are going to suggest the ways to stop anxiety breathing problems before it does get out of hand.
What is Anxiety breathing?
The shortness of breath with a choked up feeling that one often tends to experience through a panic attack episode is what is termed as the Anxiety breathing. The condition can negatively impact one’s overall well being which is why it is important to treat the condition before it does get out of hand.
Majority of the people have experienced at least mild anxiety at some point in their life and while there is nothing wrong with this condition, the accompanying shortness of breath and the hyperventilation does end up imposing negative impacts on one’s overall health which can be avoided otherwise.
There are several different types of anxiety disorders, including the generalized anxiety disorder, social anxiety and even the prospects of panic attacks that several people tend to suffer from. It is important to ensure that you do take a look into the options involved and find better ways to handle the problems associated with the shortness of breath that one experiences through and through.
Anxiety does have impacts on your breathing which is why it is important that you do keep a track of the feelings that you experience through the condition.
Owing to the hyperventilation that many tend to experience through such a condition, it is always best suggested to ensure that you do focus on deep breathing practices to keep things in check altogether.
Implications Of The Anxiety Induced Breathing Problems
Anxiety does have implications on not just the mental health but can even impact one’s physical health; if that is something you aren’t aware of.
There is nothing standard about anxiety and chances are that the symptoms are going to vary from person to person which is why it is important to ensure that you do focus on the implications that anxiety brings in when it comes to inducing the breathing problems.
Rapid breathing is very common in someone who has been consistently suffering from anxiety.
How to stop anxiety breathing problems?
When it comes to the ways to treat breathing problems caused by anxiety, the answers to that are quite extensive. Owing to the fact that the condition itself is caused when the anxiety attacks creep in. It is important that you do target the main root cause behind the problem to get rid of the overall problems associated with this condition.
If you have been struggling with everything, it is always best suggested to ensure that you do opt for the methods to get over anxiety breathing effectively.
Let us take a look at some of the best ones, shall we?
1.Practice breathing exercise
It is quite possible to suffer through with the problems of not having enough air to breathe in and out which is why the shortness of breath occurs in the first place. It is best advised to ensure that you do focus on your breathing first.
Also it is necessary that you bring your breathing back to normal, failing which can often end up causing issues to your health.
Breathing exercises are actually quite effective.It also helps with the problems associated with hyperventilation that you have been consistently struggling with.
To help you with it, we are going to be sharing some of the effective ways of the most common breathing exercise that you can practice for the best results.
It has four steps to it which include:
- Start by noticing the rate of your breathing effectively and then compare it with how it has completely changed. Repeat the mantra in your head consistently that you are in charge of everything happening around, especially your breathing.
- Follow this up by placing your hands on your rib cage and feeling your heart beat pounding rapidly. Inhale deeply through the nose, gradually filling in your lungs and then exhale deeply through the nose again, consciously looking out for how your ribcage constricts
- Repeat the breathing, counting till 10 as you take the air in and similarly count till 10 as you exhale
- Keep your hands perched on your belly to get the grounding necessary for yourselves
2.Keep track of your anxiety
Owing to the fact that the main problem with the hyperventilation is caused because of the anxiousness you are experiencing, it is likely that you are not going to get rid of the problem until and unless you handle the signs and symptoms associated with the condition of the anxiety that is creeping in.
It is important to ensure that you do take note of the condition around that could be affecting your anxiety and try and get rid of that problem from the root. It isn’t the easiest to take grip over. This is why it is important to ensure that you do take importance into the fact.
If you have been struggling along with this, it is important to ensure that you keep your anxiety in check as well.
It isn’t going to get better until you take control of the situation altogether.
It is very important that in order to bring your anxiety back to normal, it is important that you also keep the triggers in control.
3.Make yourself understand that its common
When it comes to the condition of the hyperventilation and the treatment for anxiety breathing, it is to make yourself understand that the condition isn’t very uncommon.
The moment you make yourself understand that it is completely normal to end up hyperventilating when you are anxious about a situation. This might not necessarily seem like a lot but knowing that it isn’t permanent often does help in recovering from the condition effectively.
It is important to ensure that you do take the time out and reassure yourself through the struggles of the anxiety attack that you are experiencing through the process all the more.
Grounding yourself through the process has been found to have beneficial impacts in helping with it all the more.
4.Close your eyes
When you are struggling with an anxiety attack, chances are that you will try and find ways to ground yourself and just make yourself escape from the world that you are residing in. This is quite common when you are struggling with the negative thoughts all the more.
This is one of the primary things to look into when you are having a panic attack. Closing your eyes helps you divert the thought process to something more serene and ground, something that you have control over.
This further helps in keep a track on the situation and prevents you from hyperventilating.
What Causes The Condition Of The Shortness Of Breath?
A panic attack or an anxiety attack isn’t going to tell and come which is why you always need to be prepared for the worst when you know these are some of the possibilities that could end up affecting one’s mental health.
The main reason behind the shortness of breath is caused because of the sudden change, in the breathing pattern which is witnessed.
When your anxiety or panic attack creeps in, chances are that your breath is going to become shallow as well as restricted. Given that we are anxious about something, it is most likely that you are going to end up inhaling and exhaling shorter breaths rather than the deeper breaths.
This condition is also often accompanied by dizziness, lightheadedness and the accessory problem which further makes it hard for you handle the condition associated.
How can you prevent the anxiety breathing?
While there is a number of treatment for anxiety breathing, it is always best suggested to ensure that you opt for the preventative measures for a better recovery.
When it comes to the preventative measures, there are a number of them that you can take a look into. It is very important to ensure that you should maintain a thought log. Because the same has been found to help quite a lot in managing signs and symptoms effectively.
Thought log is more like a journal which keeps track of the episodes that you are most likely going to have throughout. This is one of the primary factors that keep your well being in check, better than what you would expect.
This has been found to be helpful not just for you but also for your doctor as well. This helps them find a better way to get a look into the case history and the problems associated around with your condition.
When it comes to the treatment for anxiety breathing, there are quite a number of them available. Better than any treatment, it is important to train your mind accordingly to help yourself get a better recovery through the episode of hyperventilation that you have been experiencing through and through.