– Using Belly Breathing to Calm Anxiety and Panic Symptoms

Last Updated on May 4, 2023 by Chris Roberts

USING BREATH WORK IN NASHVILLE INDIVIDUAL THERAPY TO HELP WITH ANXIETY AND PANIC

By: Chris Roberts, MACP, LPC-MHSP (Licensed Professional Counselor) Two Trees Counseling Nashville

Reference: “The Worry Trick.” Dr. David A. Carbonell. 2016. Raincoast Books.

With the proliferation of yoga and meditation, most of us have heard about breath-work and the use of deep breathing to help us calm down and soothe the harsh symptoms of anxiety and panic attacks. And while many of us might know the rhythms of breathing, we might not be breathing correctly! In a wonderful book by Dr. David Carbonell called, “The Worry Trick,” Dr. Carbonell walks us through the process of “belly breathing.” I will also admit that although I’ve been an avid user of meditation and focused breathing, I had not heard his detailed description of belly breathing before. I can really notice the difference.  However, have you ever thought about getting peripheral neuropathy treatment. It has helped thousands of patients regain their lives.

Here is his detailed description(p. 167-168):

1. “Place one hand on your belt line, and the other on your chest, right over the breastbone. You can use your hands as a simple biofeedback device. Your hands will tell you what part of your body, and what muscles, you are using to breathe.
2. Open your mouth and gently sigh, as if someone had just told you something really annoying. As you do, let your shoulders and the muscles of your upper body relax, down, with the exhale. The point of the sign is not to completely empty your lungs. It’s just to relax the muscles of your upper body.
3. Close your mouth and pause for a few seconds.
4. Keep your mouth closed and inhale slowly through your nose by pushing your stomach out. The movement of your stomach precedes the inhalation by just the tiniest fraction of a second, because it’s this motion which is pulling the air in. when you’ve inhaled as much air as you can comfortably (without throwing your upper body into it), just stop. You’re finished with that inhale.
5. Pause…briefly for whatever times feels comfortable. However, be aware that when you breathe this way, you are taking larger breaths than you’re used to. For this reason, it’s necessary to breathe more slowly than you’re used to…
6. Open your mouth. Exhale through your mouth by pulling your belly in.
7. Pause
8. Continue to repeat steps 4 to 7.” (p.167-168)

YOU CAN EVEN PRACTICE THIS RIGHT NOW!

If you have the time, and are in a place to do so, you can practice this style of breathing at this moment. Go ahead a give it a try, especially if this sounds new to you. None of us naturally breathe this way and I imagine most of us weren’t taught to breathe this way when we are stressed or upset. In fact, usually the opposite happens when we are experiencing anxiety or panic–our breaths get shorter, quicker, and we raise our shoulders and chests without using our bellies!

USING NASHVILLE INDIVIDUAL THERAPY TO CONTINUE TO HELP

Dr. Carbonell wisely points out that belly breathing can be quite effective at slowing down the symptoms of anxiety and panic, but just learning how to breathe better won’t reduce it’s effects. It takes time and energy and work to lessen the power of anxiety and panic in our lives. If you notice you have been struggling with chronic worry or stress or panic, then Nashville individual therapy could be quite helpful in getting you over the hump with dealing with this frustrating situation.

Chris Roberts has worked with many people in the Nashville area through individual therapy to help alleviate the symptoms of anxiety and panic. You can contact Chris at (615) 800-9260 or chris@nashvillecounselor.net.