Panic Disorder 411

How To Do Deep Breathing - Text

Deep breathing is a simple exercise that involves consciously slowing and deepening your breathing. Research has demonstrated many health benefits of deep breathing. In this guide, we will focus on the needs for stress management and relaxation. After some brief instructions, we'll help guide you in practicing the skill.

When a person experiences anxiety, the body responds with symptoms that can include a racing heart, shallow breath, sweating, a sense of fear or uneasiness, difficulty concentrating, and a blank mind. These symptoms can range from being slightly uncomfortable to being totally debilitating Deep breathing is used to initiate the body's relaxation response.

Relaxation is characterized by slower breathing, lower blood pressure, and a feeling of calm. Deep breathing can be used in the moment when you're experiencing a stressful situation, but it's also beneficial to practice when you already feel calm.

To begin the exercise, sit in a comfortable position. You will slowly take in a deep breath, hold it, and then slowly release it. Each one of these steps will be timed to last five seconds. We'll display a counter on the screen but it's important that you time yourself when you're practicing on your own. It's easy to go too quickly if you aren't paying attention.

One quick tip before we get started. Breathe in through your notes and breathe out through your mouth as if you're blowing through a straw. This will help to slow yourself down. Consult your physician before practicing especially if you have a history of epilepsy or heart disease.

Be sure to practice daily for the full benefit of this skill.

Let's begin. Look at the screen and follow the onscreen instructions and timer to pace yourself. (Audio transcribed to text for educational and accessiblilty purposes.) Video created by "Therapist Aid."

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