Challenging The Anxious Brain: A Practical Guide for Anxious People. Includes an Actionable 7-Day Plan to Manage Anxious Peaks. by Warner Tori

Author:Warner, Tori
Language: eng
Format: epub
Published: 2020-12-11T00:00:00+00:00

1While lying down, place your hands as mentioned previously. If your belly pushes your hand outward while inhaling, then you are an abdominal breather. Breathing this way allows oxygen to move into the lungs and down through your abdomen, causing a relaxing response. When we are anxious, we must become aware of our breath to switch our breathing from thoracic to diaphragmatic consciously.

During a panic attack, you may experience symptoms such as headaches, visual changes, shaking or tingling, chest pain, and nausea. When we breathe too quickly, deeply, or irregularly, these symptoms are bound to happen, which sends a stress signal to the brain and causes the fight-or-flight response. The fight-or-flight response causes us to subconsciously breathe with our chests because our amygdala has sensed some form of threat and changes our breathing pattern so we can flee or prepare for combat.

With that said, there are techniques to help us notice when you are chest breathing, such as daily meditation and mindfulness, and switch to diaphragmatic breathing. When we experience panic attacks, we sometimes lose all control and forget everything we know about anxiety and coping methods, including breathing. This chapter will help bring your attention back to your breath and help you realize that you are only experiencing anxiety and nothing is wrong. So let’s take a quick moment to practice diaphragmatic breathing.

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