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Anxiety/shortness of breath
Hello....I am a 27 year old female. I have been getting panic attacks since I was 13 years old. I have done acupuncture, therapy, and have used Xanex, and Klonopin in the past. Lately the panic attacks, have not just come and gone...I have a constant nervous feeling in the pit of my stomach, hands sweat, and I am constantly nervous about my next breath in. My worry stems frmwhat If I get so nervous that I can't breathe anymore? All blood work, and tests show that I have no physical problems, cholesterol great, exc. But as of now I can't sleep since I am always concentrating on my next breath. I take a Xanex .75 once a day, as well as a Zoloft. Is there any way to stop these constant worries?
I know you have said that you have tried therapy in the past. Do you still go? Have you ever tried group therapy? I only ak this because for me the most important step I took when initially dealing with this, was my decision to talk it through with someone. At first, I did not like who I was with, and it took a little trial an error until I found someone I was comfortable with. I have also found group therapy extremely helpful as well. I also make it a point to get regular cardiovascular exercise which I believe is extremely beneficial in dealing with this. Keep us posted!
A suggestion. . . And NOT claiming its a cure. . . But makes me think of something. . . Do you workout? Try doing some exercise daily (not matter what it is) that will make you breath heavily.
When you do workouts, your body really self-regulates its breathing to help getting enough oxygen into the blood.
(the more your body is working, the more the blood needs to floow, the more the blood needs to flow, the more oxygen is needed, the more oxygen is needed,.)
Maybe that might help you let go of the "focus" experiencing how the body works in such a state.
The thing is... and I learned this up at a doc who specializes in nose/throat issues. . . . (yeah I went to him cause I felt it was hard at times to breath through my nose)..... He said that there was nothing at it was most likely my own doing.
He mentioned that people tens up when feeling angst or stressed and thus can "block" the airway sometimes. Not really block completely, but make it feel like you have to "press" air in into the system.
Nothing harmful in this as the worst thing that could happen is that you would pass out and the "BODY" would take over again, making you breath right again.
Those words helped me with that issue and rarely do this anymore,. (oh and never passed out either).
But yeah... Id say, do some workout. In such a state its almost impossible for you to not breath right. (your body will force you to do so).-
And if you do that enough, it might help you (your mind) understand that your body can handle it without you trying to control it.
When you do workouts, your body really self-regulates its breathing to help getting enough oxygen into the blood.
(the more your body is working, the more the blood needs to floow, the more the blood needs to flow, the more oxygen is needed, the more oxygen is needed,.)
Maybe that might help you let go of the "focus" experiencing how the body works in such a state.
The thing is... and I learned this up at a doc who specializes in nose/throat issues. . . . (yeah I went to him cause I felt it was hard at times to breath through my nose)..... He said that there was nothing at it was most likely my own doing.
He mentioned that people tens up when feeling angst or stressed and thus can "block" the airway sometimes. Not really block completely, but make it feel like you have to "press" air in into the system.
Nothing harmful in this as the worst thing that could happen is that you would pass out and the "BODY" would take over again, making you breath right again.
Those words helped me with that issue and rarely do this anymore,. (oh and never passed out either).
But yeah... Id say, do some workout. In such a state its almost impossible for you to not breath right. (your body will force you to do so).-
And if you do that enough, it might help you (your mind) understand that your body can handle it without you trying to control it.
Good advice from benthicman.
Distract your mind. I'm learning to do that- it's not easy nor is it a quick process. Take it one anxiety pop-up at a time. Make it a positive game. If you are inside, simply go outdoors. Look around take in the colors, sounds and what items you see. think on them. Try to breathe slowly. When you inhale, make your tummy rise, not your chest! Exhale at least twice as long as your inhalation. Get all that old airvout of the bottom of your lungs. Do this our times.
My husband downloaded a guided breathing program ( with quiet, ambient music in the background-that is suppose to make a big difference in it's effectivenes) onto my MP3 player. I have it by my pillow and if I need it when I first get up, it's right there. A good way to begin each day anyway. Each 'session' is 15 minutes. It takes conscience effort to breathe at the
specific times. Remember, inhale only with your tummy rising. Put a hand on your chest and one at bellybutton level and you'll know if you are doing it correctly.
Walking does help! I Began with four minutes and am up to nine. I have a weakened heart right now so must go slowly. But, even that short time is a good distraction and does help with the anxiety. Especially if you deep breathe while you walk it help calm the nervous system. If you have someone to walk with you (whom is someone you like and a positive person) that might be more of a distraction, too. Remember, moving, deep breathing from the belly and, exercise and doing something you like will all be helpful. You will see small progressing and be happy each time you do. Make a list of all the small positive changes and detail thevwhen, what you did for how long and the effects. Smile at your progress.
I ran into someone who told me about emotional clearing. It changed her life Emotions are deeply involved with our anxiety, therefore health. I'm
going to try it.
Let us know how you are doing.
Distract your mind. I'm learning to do that- it's not easy nor is it a quick process. Take it one anxiety pop-up at a time. Make it a positive game. If you are inside, simply go outdoors. Look around take in the colors, sounds and what items you see. think on them. Try to breathe slowly. When you inhale, make your tummy rise, not your chest! Exhale at least twice as long as your inhalation. Get all that old airvout of the bottom of your lungs. Do this our times.
My husband downloaded a guided breathing program ( with quiet, ambient music in the background-that is suppose to make a big difference in it's effectivenes) onto my MP3 player. I have it by my pillow and if I need it when I first get up, it's right there. A good way to begin each day anyway. Each 'session' is 15 minutes. It takes conscience effort to breathe at the
specific times. Remember, inhale only with your tummy rising. Put a hand on your chest and one at bellybutton level and you'll know if you are doing it correctly.
Walking does help! I Began with four minutes and am up to nine. I have a weakened heart right now so must go slowly. But, even that short time is a good distraction and does help with the anxiety. Especially if you deep breathe while you walk it help calm the nervous system. If you have someone to walk with you (whom is someone you like and a positive person) that might be more of a distraction, too. Remember, moving, deep breathing from the belly and, exercise and doing something you like will all be helpful. You will see small progressing and be happy each time you do. Make a list of all the small positive changes and detail thevwhen, what you did for how long and the effects. Smile at your progress.
I ran into someone who told me about emotional clearing. It changed her life Emotions are deeply involved with our anxiety, therefore health. I'm
going to try it.
Let us know how you are doing.
Your medical visits have shown that there's nothing physically wrong with you, and healthy bodies don't quit breathing on their own, so that leaves your anxiety as the root cause of all this, pretty much, yes?
Since everyone's anxiety manifests in different ways, we all get different symptoms. I had chest pains and tension headaches for mine, and shortness of breath when I first started exercising again last year... none of which came from any physical issues.
If you can accept that your body is fine, and that it's your mind playing holy hell with you, you'll be off to a good start. This isn't to say that your symptoms are nothing to think about- I understand exactly how frightening, distracting and painful it can be! One of the most difficult things we deal with as anxiety-prone people is the feedback-loop with our symptoms. We focus on them because they make us uncomfortable. Then we worry about why they're happening. Then we focus on the intensity and duration, and at that point, we're just feeding the fire, worrying about our worries.
You need distractions- something to do to keep your conscious mind busy. You're absolutely not going to stop breathing if you forget to breathe consciously, so I would suggest exercise, the #1 treatment for anxiety! Walking for 30 minutes a day can and will change your life for the better.
Your medication is another issue. If your meds are being used as a band-aid approach, they're only going to affect your symptoms- I hope that you're involved in some sort of therapy as well to get at the root cause of your anxiety and depression, which so often goes hand-in-hand. If you are not, I would absolutely suggest getting involved ASAP. If you can't afford or find therapy, a self-help workbook on anxiety will also help you. Learning about how to manage your anxiety works, but everyone's management techniques are different, and you have to try and find things that work for you. Good luck, and welcome to the board- you're not alone here, and there are plenty of people here who want to see you feel better!
Since everyone's anxiety manifests in different ways, we all get different symptoms. I had chest pains and tension headaches for mine, and shortness of breath when I first started exercising again last year... none of which came from any physical issues.
If you can accept that your body is fine, and that it's your mind playing holy hell with you, you'll be off to a good start. This isn't to say that your symptoms are nothing to think about- I understand exactly how frightening, distracting and painful it can be! One of the most difficult things we deal with as anxiety-prone people is the feedback-loop with our symptoms. We focus on them because they make us uncomfortable. Then we worry about why they're happening. Then we focus on the intensity and duration, and at that point, we're just feeding the fire, worrying about our worries.
You need distractions- something to do to keep your conscious mind busy. You're absolutely not going to stop breathing if you forget to breathe consciously, so I would suggest exercise, the #1 treatment for anxiety! Walking for 30 minutes a day can and will change your life for the better.
Your medication is another issue. If your meds are being used as a band-aid approach, they're only going to affect your symptoms- I hope that you're involved in some sort of therapy as well to get at the root cause of your anxiety and depression, which so often goes hand-in-hand. If you are not, I would absolutely suggest getting involved ASAP. If you can't afford or find therapy, a self-help workbook on anxiety will also help you. Learning about how to manage your anxiety works, but everyone's management techniques are different, and you have to try and find things that work for you. Good luck, and welcome to the board- you're not alone here, and there are plenty of people here who want to see you feel better!
Hey rob430,
Welcome to the forum.
Serious Hypnotherapy will uncover the mystery.
Something is held in your sub-conscious that stems back from
an event ( significant to you) that took place before the onset of your symptoms.
You may have no conscious awareness of this, however, with the help of a reputable Hypnotherapist as a facilitator, an exploration into the debts of the sub-conscious mind will reveal the desired information.
Once it is out and identified, it is a rather elementary procedure to have this dealt with.
There are other approaches but the above one is the fastest.
3-4 sessions should suffice.
Try avoiding all dairy and grains for a while and see if your symptoms subside.
Meditation with Pranayama conscious breathing will definaeely help.
Just look it up.
Please let me know if you have any questions and to give update.
Blessings
Nikodicreta
Welcome to the forum.
Serious Hypnotherapy will uncover the mystery.
Something is held in your sub-conscious that stems back from
an event ( significant to you) that took place before the onset of your symptoms.
You may have no conscious awareness of this, however, with the help of a reputable Hypnotherapist as a facilitator, an exploration into the debts of the sub-conscious mind will reveal the desired information.
Once it is out and identified, it is a rather elementary procedure to have this dealt with.
There are other approaches but the above one is the fastest.
3-4 sessions should suffice.
Try avoiding all dairy and grains for a while and see if your symptoms subside.
Meditation with Pranayama conscious breathing will definaeely help.
Just look it up.
Please let me know if you have any questions and to give update.
Blessings
Nikodicreta
Sad to learn that you've had panic attacks for so long.Suggest you learn some breathing techniques to keep you calm, if you learn to control your breathing it will certainly help to maintain a calm state. As you've been checked out OK, you can believe that there's nothing wrong. Then you'll have lots & lots of good times ahead ~ for sure. Being positive's a huge help. Turn your thoughts away from unhealthy negative issues. Good luck. George
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