Deep breathing, also known as breathing retraining, is a valuable approach based on the understanding that over-breathing contributes to the development of panic. Often, individuals are unaware of their abnormal breathing patterns, which can lead to hyperventilation, resulting in dizziness, tingling sensations, palpitations, and chest tightness due to reduced carbon dioxide levels in the blood. While hyperventilation is a normal part of the fight or flight response, it can be distressing for those experiencing it. The goal of deep breathing is to counteract the effects of hyperventilation and signal to the brain that there is no real danger, making it an effective strategy to manage anxiety.

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Step-by-Step Guide for Deep Breathing Retraining​​​​

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• Find a comfortable and safe place: If possible, stop what you are doing and sit down or lean against something for support. If you are driving, pull over and park in a safe location.

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• Hold your breath and count to 10: Take a pause and hold your breath for a count of 10. During this time, avoid taking a deep breath.

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• Exhale and say "relax": Release your breath slowly and say the word "relax" to yourself in a calm and soothing manner. Remember to breathe out through your nose.

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• Establish a six-second breathing cycle: Inhale and exhale slowly in a six-second cycle. Breathe in for three seconds and breathe out for three seconds. This will result in a breathing rate of 10 breaths per minute. Continue to say "relax" to yourself each time you breathe out.

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• Pause at the end of each minute: After completing 10 breaths (one minute), hold your breath again for 10 seconds before continuing with the six-second breathing cycle.

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• Continue until symptoms subside: Keep practising this slow breathing technique until all signs of over-breathing, such as dizziness or chest tightness, have disappeared.

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• Use it preventively: Deep breathing can also be used proactively to lower your baseline anxiety levels before any stressor occurs. Incorporate this technique into your daily routine to effectively promote relaxation and manage anxiety.

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By employing this slow and deep breathing method at the first signs of over-breathing, you can signal to your brain that there is no real threat, and the anxiety symptoms will subside within a minute or two. Regular practice of this technique can also serve as an essential preventative measure to maintain a calmer and more relaxed state. Remember, deep breathing is a powerful tool you can use anytime and anywhere to regain control and promote emotional well-being.

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