|hi, stress and anxiety absolutely affect your breathing rate, rhythm and depth. An excellent and simple method of relieving and preventing these kinds of problems is through deep breathing exercises. Of course, though, if your job or a bad relationship or similar is the root cause, then you need to address these issues as well.
With deep breathing for relaxation, the emphasis is on a slow, smooth exhalation and a natural pause before the next inhalation.
Exhalation calms / inhalation stimulates.
Try this very effective exercise:
1. Sit or lie down. Place hands on lap or by sides, eyes closed. During the exercise keep the tip of your tongue resting on the roof of your mouth just behind your top teeth.
2. Gently exhale through your mouth to empty your lungs. Inhale slowly and smoothly through your nose for a mental count of 4 seconds or you can count 4 heartbeats. As you inhale gently push out your abdomen - this pushes down your diaphragm and ensures a deep breath.
3. Hold the breath for a mental count of 7. Don't tense up as you hold.
4. Exhale slowly and smoothly through your mouth for a mental count of 8. As you exhale let your abdomen fall back into place.
5. Pause naturally before inhaling again - this may be just 1 second or several. The more you relax, the longer this natural pause will be.
6. Repeat the steps up to 12 or so times, several times a day and whenever you feel anxious or nervous or know you'll be doing something that might make you feel this way. If you have trouble following the 4/7/8 pattern, be patient - you'll get there. If at any stage you feel dizzy or lose your breath, just stop, take some slow, deep breaths and try again or later.
Summary: exhale (mouth) to empty lungs/ inhale (nose) for 4/ hold for 7/ exhale (mouth) for 8/ natural pause / rpt up to 12 times.
There are also many other equally simple and effective exercises including acupressure that you can do for stress and anxiety.
Let me know how you get on with this one.
All the best,
|I'm 17 years old and have been having some breathing issues for the past couple months(really since halfway through may).
I have been constantly feeling like i'm not getting enough oxygen. I yawn often and have to take these really big breaths to feel like i'm getting enough air. I went to the doctor I think around june and she said everything was perfectly fine. She though maybe it was stress related. She said if it didn't go away after a while to come back, so I believe I am going to go back.
If it is stress related, are there any tips I can use to may de-stress? I just hate the constant feeling of feeling like I don't have enough air and would like to know if there is anything I can do.