Coping with anxiety through breathing exercises?

I also recommend Yoga Nidre.

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

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

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.

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.

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

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.

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.

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...

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.

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!

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

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

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.

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

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

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.

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.

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.

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

I think you mean Sertraline 😊

Sertraline

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.

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.