Breathing: Stimulant or Sedative?

You can correct faulty breathing habits by learning to use the diaphragm, which is the major muscle involved in proper breathing. If you've ever watched an infant breathe, you may have noticed their bellies rhythmically move up and down with each breath. Abdominal breathing naturally has a more calming affect on the body. By inhaling air deep into our lungs and expanding our belly, more oxygen exchange is allowed to take place. This breathing pattern also stimulates a part of the nervous system that has a calming affect on the body. You initially want to slow your breathing rate between 8-14 breaths per minute. Ideally for relaxation, you'd want your breathing rate to be an even slower 6-8 breaths per minute.

Start by taking a comfortably full breath, which will expand your lungs as your diaphragm flattens (see animation). As you inhale, you should feel your belly inflate like a balloon. As you slowly breathe out, your diaphragm will expel air out of your lungs causing your belly to flatten. You want to pay particular attention to slowing down the exhalation. Your heart rate follows your breathing. As you breathe in, your heart rate accelerates, and as you breathe out, your heart rate and nervous system will also slow down.

Abdominal breathing exercises have been very effective in reducing all types of anxiety disorders. While the exercise is easily learned, you must consistently practice breathing retraining before it feels natural and becomes habit.

If you have a tendency to feel anxious or panicky, especially when in the throws of an attack, remember nature's sedative, and immediately focus on the gentle rise and fall of your belly.

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Hyperventilation Symptoms:
(list from Missri & Alexander, Journal of American Medical Assn)

• Shortness of Breath
  
• Dryness of Mouth
  
• Yawning
  
• Heart Palpitations/Rapid heartbeat
  
• Weakness
  
• Fatigue
  
• Dizziness
  
• Disturbance of consciousness/vision
  
• Numbness/tingling
  
• Lump in the Throat
  
• Burping
  
• Gastric pain
  
• Muscle pains
  
• Tremors
  
• Tension
  
• Anxiety
  
• Insomnia
  

Assess your breathing pattern:
Close your eyes, and place one hand on your chest, and the other hand on your abdomen. Breathe as you normally would. Can you sense which hand has more movement? Are you able to distinguish whether it's your chest or abdomen? Ideally, you want to have more abdominal movement.

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