BREATHE JUST BREATHE

1. Begin by lying flat on your back or standing up straight. You may also sit up straight in a chair, if that is more comfortable.

2. Place your hand on your stomach area.

3. Breathe as you normally would and notice whether your hand and stomach rise and fall, or your chest rises and falls, as you breathe.

4. When you are breathing properly, your chest will stay still while your stomach will rise slightly as you breathe in. When you breathe out, your chest will continue to stay still while your stomach lowers slightly.

5. To learn to breathe correctly, begin by slowly breathing in through your nose on the count of 5 while gently pushing your hand up with your stomach.

6. Hold the breath for a count of 5.

7. Slowly exhale through your mouth for a count of five while gently pushing down on your stomach.

8. Repeat this process for 5 minutes.

9. If the process causes you to begin panicking, only do it for as long as you are able.

10. Increase the length of time each day until you can do the exercise for at least 5 minutes twice per day.

11. If you continue to practice breathing this way, you soon will be doing it naturally throughout the day.

12. An additional benefit will be that once you are familiar with the exercise, you may do it while experiencing anxiety or at the beginning of a panic attack, and you will feel relief.

Tips:

1. Do not be angry with yourself or give up if you cannot do this exercise correctly right away. It takes practice. Give yourself time.

2. Do not be afraid of the exercise causing panic. Remember: you are in control and can stop at any time. Take it as slowly as needed.

http://panicdisorder.about.com/cs/shbreathing/ht/breatheproperly.htm