Pain, stress and anxiety attacks affect our breathing. If you get injured or experience an extreme situation the natural inclination is to breathe in sharply and hold your breath. Over time the stress caused by ongoing pain or anxiety creates an extra state of anxiety which can lead to shallow breathing or fear of slower deeper breathing.
Gently try out these two techniques. Never strain or over-hold.
1. In your mind, count (see, imagine, sense) backwards from 100, rhythmically in time with your breathing, and relax a little with each number. You might like to say to yourself after each number, 'relax', 'deeper and deeper', 'calm' or a word that you associate with being relaxed. Do this until you lose count or forget where you've got to and can't be bothered to start over.
2. Count to yourself: 1, 2, 3, 1, 2, 3, 1, 2, 3 over and over and try to prevent thoughts nipping in between the numbers. If they do manage to squeeze in, say the numbers quicker so they are closer together. The aim is to only have the numbers in your head with big gaps between them, but it may happen that you forget where you are or forget to remember to count.
With each just practice for a little while. More will follow plus different techniques and modalities for you to try.
Clicking on the image above will open a new tab in Zenler with a free quick breathing exercise created just for you. Barbara x
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This blog is my back story and the road to recovery.
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