Coping with anxiety through breathing exercises?

Curlywhirly

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.

Thanks. I watched it on catchup last night. Had I not have been doing breathing exercises on the Jason Stephenson relaxation tapes I would have poo poo’d what happened to those ‘celebs’ but I was very impressed. I also used to do freezing cold showers when I had a sauna at the gym and felt really exhilarated. I stopped going to the gym because of covid but have rejoined. I can only do the cold shower after being in the sauna, though!

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? )

Good advice. BTW, I think the drug is sertraline.

You could try zen slow walking.. you'll find it on the Plum Village website or Youtube Thich Nhat Hahn .. mindful walking.
Very effective for taking you out of your head and into your feet...

I do Yoga Nidra. This help with stress, anxiety, pain and it puts me to sleep in minutes at night. It is a technique so keep with it. It is not yoga so no stretching, exercise or bending but it is a mind yoga. look it up online in Utube. Once you are practised in it you can keep things under control in less than 10 minutes. Try the 20-30 minutes first.

Yoga Nidra helps me too. I do other meditation but this is the one that helps me to achieve deep rest and relaxation.

I have also found the Plum Village app to be useful in the longer term.

I wouldn’t rule out medication though. I resisted for too long once and at a time when so many things were causing me more stress than I could cope with. Citalopram was a life saver and gave me the space to find ways to cope. Yes, I did have to stay on it for a prolonged period, and had to withdraw it very slowly but it was exactly what I needed.

Get the "Headspace" app. Wonderfully calming when anxious.

As a qualified psychotherapist I can say absolutely that whilst talking therapy and breathing techniques of varying kinds would be my first port of call with a client with GAD or even depression, it is complete folly for anyone to make the general comment that drugs are not necessary. Depression is not just low mood, it's a mental illness that often needs treating in a specific way and that may well require SSRIs or SNRIs that affect bodily hormones responsible for mood. Comments about doctors prescribing anti-depressants when they don't need to do that are unhelpful, uninformed and do nothing except to make individuals who do need them to function feel ashamed/guilty/not whole.

Yes. It took me ages to agree to take anti depressants but they got me back to a level where I could then function better. Having said that I do think they need to be taken along with counselling etc and I’m not sure that that is readily available.

Mindfulness, deep breathing, mediation and “triangular” breathing, as well as exercise of any sort and getting outside can all help with anxiety, but drugs also can play a crucial rule as can therapy - good luck and let us know what works for you and how you get in

I use The Breathing App. It works really well for me during panic attacks.

Guided meditation for sleep
I listen to Jason Stephenson.
( An other gransnetter has also previously recommended him)

Yoga has helped me with my anxiety and I now have quite a few breathing techniques in my tool box.

I'm using the 27 method at the moment....

Count 27 on the in breath and 27 on the out breath, 26 on the in breath and 26 on the out breath, continue until you reach zero.
If for any reason you are distracted with thoughts etc and/or lose the count go back to 27

Remembering to count the in and out breath.

The one thing I have learnt from yoga , is to stop, close your eyes and quietly listen to normal breathing. Gently without effort in and out.
Something we do constantly without thinking about it.

Also breathy down in to stomach , not just quck breath into chest.
Especially helpful if having anxiety attack.

I also recommend Yoga Nidre.