My last post was about using controlled breathing techniques as an anxiety treatment, which has been very popular, but I’ve had a few people who were a little concerned about whether they were doing it right as they didn’t feel they were getting a full breathe of air.
Fortunately after a little one on one support, they managed to crack it. So I thought I’d expand a little on the technique in case you’re struggling with it.
Difficulty in Breathing Naturally
If at first you feel that you are not getting enough air, you really need to practice several times a day then you will find this slower rate of breathing is comfortable. If you continue to feel that you can’t breathe in deeply, begin the exercise by exhaling as much as you can. In this way, you will empty your lungs and the in-breath should be deep and comfortable.
Forgetting to Practice
It is important to practice this anxiety treatment exercise whenever you can, as you are trying to develop a new habit which will only come through repeated rehearsal. To help you to practice, try putting a colored spot somewhere eye-catching to remind you to use correct breathing each time you see it. A small dot of bright nail varnish should do the trick; or try a sticky spot from a memo board. You might find it useful to put the marker on your watch, as most of us look at our watches very regularly throughout the day.
As your skill improves, you will find it easier and easier to switch to correct breathing whenever you feel anxious. As with all anxiety treatment and management techniques, you will be most successful if you tackle your stress when it is at a low level.
