correct way to breathe?

[km88]

hey everyone,
i was wondering what the correct way to breathe is before and during a panic attack.
sometimes when im talking to someone, i'll start to get anxiety in the middle of a conversation and i feel myself not being able to talk because of shortness of breath.
thanks,km

[Jikan]

Namaste,

This is going to be rather lengthy so bear with me.

During stressful situations we rarely stop to think about what is happening within our bodies. Indeed, the pressures of the moment keep our minds occupied on almost everything but our physiological functions. Consequently those functions often become irregular, leaving us in an unhealthy state of being. When we are in this state we have fewer chances to succeed in whatever we try to accomplish.

Among the many physiological functions adversely affected by stress is our breathing. Even when stress is minimal few people retain a habit of natural, full breathing which is required for maintaining a good mental and physical state. Proper breathing is essential for sustaining life and cleansing inner body systems. By learning proper breathing techniques stressful situations may be handled better and overall mental and physical health will be improved.

While breathing is a function most people take for granted, rarely is it practiced in a proper fashion. Before beginning any technique it is essential that you learn how to breath properly and fully:

Lie down on a rug or blanket on the floor with your legs straight and slightly apart, your toes pointed comfortably outwards, arms at your sides not touching your body, your palms up, and your eyes closed. This is called a "relaxed body" position. Take time to relax your body and breathe freely.

It is best to breathe through your nose, as the tiny hairs and mucous membranes filter out dust and toxins from the inhaled air. Keep your mouth closed as you breathe.

As you breathe, your chest and abdomen should move together. If only the chest seems to rise and fall, your breathing is shallow and you are not making good use of the lower part of your lungs. As you inhale you should feel your abdomen rising; it is as if your stomach is filling with air. As you exhale, the abdomen comes back in, like a balloon releasing all of its air. This inhale and exhale process should continue comfortably and smoothly. The chest and abdomen should rise as you inhale and fall as you exhale. The chest should move only slightly.

Breathing exercises have been practiced for thousands of years in the East. The West began studying the effectiveness and importance of them several years ago.

When you learn to breath properly, you'll find that you're better able to calm yourself during an anxiety or panic attack.   I have used deep breathing exercises on a number of ocassions when faced with a panic attack or a bout of anxiety, with great success.

Learning to meditate is to learn to breath, so I would encourage you to learn meditation and practice it on a regular basis. You'll finding that proper breathing will follow, as well as a more peaceful existence.

Michael(Jikan)

[km88]

thanks for the reply. very informative. kinda dumb question, but how do you learn how to meditate? i know you can books and videos but is there any tips you can give me?
thanks!