Many anxiety sufferers know this skill exists, and they think deep breathing is no more than just 'breathing'; Well, they might not see the powerful result from this simple exercise when they do it wrongly! Learn the proper skill in this article to counter anxiety effectively when panic attacks...When you think you're out of whack, breatheAnxiolytics have been effective in relieving anxiety attacks. Their efficiency can be measured on its action to induce sleep, calm the ghastly feeling, and shift the moods and perception. But then again, there are risks that go with the use of these antianxiety drugs; risks that you can't get from diaphragmatic breathing.Aside from acupuncture, acupressure, individual counselling, play therapy, and psychodrama, another helpful intervention to alleviate anxiety levels is by "breathing the worry" away. Once the person manifests escalating levels of anxiety, deep breathing will not be successful. Therefore, the mind and thoughts should be in good condition before doing the activity.Before discussing the process on how to perform this type of breathing, it is important that its characteristics will be reviewed:It involves the contraction and relaxation of the diaphragm.- It is observed by the movement of the abdomen that occurs as the result of the contracting diaphragm and downward movement.- The action involves the enlargement of the thorax and the expansion of the lungs.- During exhalation, the diaphragm relaxes, thus allowing the ribs to move downward and inward.- Exhalation decreases the size of the thorax and compression of the lungs.Remember, diaphragmatic breathing is a type of respiration. It is being utilized, not only to control anxiety levels, but also as an exercise after surgeries, and when a client experiences difficulty of breathing. Since it is a type of respiration, any malfunctions in the respiratory center of the brain, which is in the medulla oblongata and the pons, will affect the exertion of the activity.Before performing the intervention, one of the important actions to take is the assessment of respiration. Upon review of the quality of respiration, the person or his care provider will be aware of the abnormalities that could affect the success of the intervention.Some important points to assess before diaphragmatic breathing include the following:- the normal breathing pattern of the person- the influence of other health problems of respiration- any medication or therapies that might affect respirations- the relationship of person's respiration to cardiovascular functionAnother important aspect to note is the age of the person. Children are usually diaphragmatic breathers, and adults experience anatomic and physiologic changes that result for the respiratory system to be less efficient.After knowing the characteristics and the assessment guide, the next step to be familiar with is on how to perform it. Below is the brief summary on how to do this type of breathing:- position should be semi-sitting in bed or chair- knees flexed, and abdominal muscles relaxed- hands should be placed on the abdomen, just below the ribs- breath deeply through the nose, keeping mouth closed- concentrate on the rising abdomen, back should not be arched- breath out slowly through nose, or through pursed lips- feel the abdomen fall or sink- tighten abdominal muscle as exhalation begins to be completed- exercise is done for 5 to 10 minutes, at least four times a dayRemember, diaphragmatic breathing should be done once the person is comfortable enough to do it, or if shortness of breath occurs. Poor condition of the self will greatly affect the success of this intervention.
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