Coping with anxiety through breathing exercises?

Specific yoga breathing in a class depends on the sort of yoga you do. Yoga breathing is called the practice of pranayama. You'd need to make enquiries of the teacher. General Hatha Yoga usually includes it not the fancy new yogas.

The Alexander technique is a specific breathing therapy and very gentle.

There is quite a lot on U tube if you want to try and self help on yogic breathing or "meditation on the breath" or "relaxing with breath". or "breathing for panic attacks" (just done a quick google.)

One of the main Buddhist meditations is a meditation on the breath, you may be able to find that locally or find online.

If you find it difficult to get going with these (they do take some learning and practice) you could always use the drugs as an umbrella to strengthen your breathing practices not see it as too long term.

(btw I looked up Citrulline and confused - its not on list of standard anti-depressants? )

Wyllow3

Specific yoga breathing in a class depends on the sort of yoga you do. Yoga breathing is called the practice of pranayama. You'd need to make enquiries of the teacher. General Hatha Yoga usually includes it not the fancy new yogas.

The Alexander technique is a specific breathing therapy and very gentle.

There is quite a lot on U tube if you want to try and self help on yogic breathing or "meditation on the breath" or "relaxing with breath". or "breathing for panic attacks" (just done a quick google.)

One of the main Buddhist meditations is a meditation on the breath, you may be able to find that locally or find online.

If you find it difficult to get going with these (they do take some learning and practice) you could always use the drugs as an umbrella to strengthen your breathing practices not see it as too long term.

(btw I looked up Citrulline and confused - its not on list of standard anti-depressants? )

Thank you so much for this. It is extremely helpful. The drug is sertraline. I just jotted it down quickly at the doctor's so go the spelling wrong. But, thank you again.

I don't do yoga or meditate, but have read articles about breathing techniques to help with anxiety. The most helpful for me is "square" breathing. Inhale through nose 4 seconds, hold breath 4 seconds, exhale through mouth 4 seconds, hold breath 4 seconds. Repeat a few times.

My favourite and simplest yoga breathing (the sort you get in ordinary classes as its so easy video is 1 min 40 seconds long
you cn do it sitting in a chair (or the loos if trapped in supermarket..

Alternate Nostril Breathing
www.youtube.com/watch?v=G8xIEzX40bA

You don’t need a practitioner. There are videos to watch.
It does work but you must give it your full concentration.
I’ve practiced it with people in a high anxious state.
I was shown it about 30 years ago by a masseuse.

I imagine that my breaths in and out are a different colour. It helps me really concentrate on the breathing and doesn't leave any spare capacity in my brain to think of anything else.

There was a tv programme recently in which several ‘celebs’ did a series of detox type things. I didn’t really watch it but I caught one episode where they all lay on the floor and someone took them through a series of breathing exercises and they all became very emotional afterwards. I do a Jason Stephenson relaxation tape every day and he takes you through several breathing exercises. I fall asleep every time ( I used to do Paul McKenna relaxation tapes but they stopped working for me). I think there are some breathing exercises on BBC Sounds. I really want to explore this a bit. And I want to rewatch that tv series but can’t remember what it’s called. I’m not sure about sertraline. Wasn’t it called Lustral. I don’t think it suits some people. Then again I did take an anti depressant years ago to get me through a painful divorce and it really helped me.

Same drug. Very frequently described and well tested. But not the only one and sometimes another might suit better.

It does take time to settle into but so do most of them.

MayBee70

There was a tv programme recently in which several ‘celebs’ did a series of detox type things. I didn’t really watch it but I caught one episode where they all lay on the floor and someone took them through a series of breathing exercises and they all became very emotional afterwards. I do a Jason Stephenson relaxation tape every day and he takes you through several breathing exercises. I fall asleep every time ( I used to do Paul McKenna relaxation tapes but they stopped working for me). I think there are some breathing exercises on BBC Sounds. I really want to explore this a bit. And I want to rewatch that tv series but can’t remember what it’s called. I’m not sure about sertraline. Wasn’t it called Lustral. I don’t think it suits some people. Then again I did take an anti depressant years ago to get me through a painful divorce and it really helped me.

I think the programme you watched was called Freeze the Fear with Wim Hof. He is a Dutch motivational speaker.

Thank you all so much for your suggestions and comments. It makes me feel more positive. I will check them all out.

I suffer a lot with anxiety and 'nerves'. I find the best solution is distraction. If you can switch your attention from how you are feeling to something else entirely, your body relaxes naturally.

you do not need to take drugs, doctors are so quick to fill you with chemicals, many counties have a self refer to talking therapies, in Hampshire it is called iTalk, in Berkshire it was talking therapies, they teach you breathing techniques, like square breathing, breathe in for 4, out for 4, or ascending, breathe in for 2, out for 2, breathe in for 3, out for 3, breathe in for 4, out for 4 etc etc. These can easily be found online without the need to be drugged up. I suffer from chronic panic attacks, to the point where I pass out unconscious. These techniques have really helped me. You need to practice beforehand so when you feel it coming on, you instantly know what to do. Also look into mindfulness, an absolute life changer for me, helps with chronic pain, anxiety, helped me with the grief of losing my daughter, so many things! There are loads of books on mindfulness and stuff online too.

Tai chi and Qigong are also very helpful as deep breathing in time with the exercise is part of it. Very good too for reducing blood pressure.

Sertraline

I think you mean Sertraline 😊

Buteyko is a breathing method for dealing with asthma but also many other conditions.

Try mindfulness and meditation it is usually very helpful. I also talk to a CBT therapist about my anxiety. Like the OP I was prescribed something which I did not want to take and I still try to help my anxiety without drugs. I have also seen a recommendation of distracting yourself when you feel anxious by thinking of and noticing 5 different things eg. a flower , the weather, a sound etc.

I do yoga (half an hour, three times a week) and meditate for 15 mins every morning and find this really helps with my anxiety. I also walk in the countryside for half an hour every day. I use Balance an app that you can try for free to meditate with and it is really good, especially for beginners.

I really would try some of these things first before going on to anti depressants. You can always go back to the doctor if you find they don’t help you.

The advantage of mastering mindful breathing exercises is that it is a remedy you always have with you when anxiety strikes. Have a look at:
www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/

Two other helpful organisations are Mind and Mental Health Foundation.

cookiemonster66

you do not need to take drugs, doctors are so quick to fill you with chemicals, many counties have a self refer to talking therapies, in Hampshire it is called iTalk, in Berkshire it was talking therapies, they teach you breathing techniques, like square breathing, breathe in for 4, out for 4, or ascending, breathe in for 2, out for 2, breathe in for 3, out for 3, breathe in for 4, out for 4 etc etc. These can easily be found online without the need to be drugged up. I suffer from chronic panic attacks, to the point where I pass out unconscious. These techniques have really helped me. You need to practice beforehand so when you feel it coming on, you instantly know what to do. Also look into mindfulness, an absolute life changer for me, helps with chronic pain, anxiety, helped me with the grief of losing my daughter, so many things! There are loads of books on mindfulness and stuff online too.

Some people do need to take drugs.

Sertraline stopped my husband having a breakdown due to PTSD after being in ICU three times during the pandemic.

I have Generalised Anxiety Disorder (diagnosed over thirty years ago) and Citalopram helps me keep a sense of perspective.

Please don’t be too hasty to turn people against medication - this would not happen in other areas of medicine

Cookiemonster I’m very sorry to hear of the loss of your daughter

Mouth breathing can be the culprit. Breathing in through your mouth shocks your bronchial tubes and releases stress hormones (adrenalin and cortisol) so your anxiety level goes up. Your nose is designed for you to breathe through. It filters and warms the air as you breathe in.

Breathe in through your nose and out, gently, through your mouth. It can be as simple as that. Count a slow five, for in and out breaths, as you go. If you think you can't breathe through your nose, (many people tell themselves this), you are almost certainly wrong. For many, mouth breathing is simply a habit that can be broken but if you find it difficult, try one breath in five, then two breaths and so on. For example, I have a deviated septum but it doesn't affect my breathing. Obviously, if you've had injury or surgery you may be unable to breathe through your nose.

Breath by James Nestor is an interesting read. He describes the effect of taking part in a research project where his nose was plugged so he could only breathe through his mouth. The effects on his mind and body (e.g. blood pressure and anxiety levels sky high) were truly awful. The second part of the project was to unplug the nose and seal the mouth, except when eating and drinking.

*Trigger warning: please be aware that much of the early research work (last century) on breathing was carried out on animals, particularly dogs. It does make for harrowing reading.

Read about using binaural beats. Like you I avoid the chemical route if possible. www.google.com/search?q=binaural+beats+for+anxiety&rlz=1C1CHBF_en-GBGB880GB880&oq=binaural+beats+for+anxiety&aqs=chrome.0.0i355i512j46i512j0i512l5j0i22i30l3.10931j0j7&sourceid=chrome&ie=UTF-8

Try meditation or chair yoga instead. A couple of yoga classes will get you started (or look online for it) and the instructor can teach you how to meditate too.

Getting lost in a good book can also take your mind off things. You are relaxing and taking your head clamor afar to distant scenarios.

Me? I have a glass of wine.
Cheers!
USA Gundy