Breathing Techniques to Permanently Solve Anxiety Problems
By Dr. Artour Rakhimov (www.NormalBreathing.com)
Social anxiety is an issue and health problem that most people go through at some time or another. When you consider it, there are numerous resemblances to feelings of fear. Our system can react to fear and stress in quite a few ways from dry mouth and shaky hands to flushed palms and twitchy lips. Whenever these effects take place, they can produce a whole unique set of feelings from high guilt and annoyance to even anger at one's self.
Why you happen to be experiencing social anxiety is not hard to assess, if you know basics of brain physiology. Our brain requires 3 fundamental chemicals in order to function well: oxygen, glucose and ... carbon dioxide. Yes, it is correct: the last one is CO2, and this is not a waste gas since normal transmission of signals between nerve cells depends on normal arterial CO2 levels. Let us consider this and other CO2 effects.
Brain oxygenation and breathing
Effects of breathing on brain, anxiety and nerve cells
As you can see from this image, hyperventilation reduces brain oxygen levels. Note that when you exercise or involved in physical activity, you generate much more CO2. This makes exercise safe. Here, we are going to discuss how breathing at rest influences the brain, anxiety and state of the human body.
Bear in mind that over 90% of modern people believe that breathing more and deeper improves body and brain oxygen levels. The medical science has the opposite opinion. Note only this, over 90% of modern people suffer from hyperventilation (or breathing more than the medical norm).
What's incorrect in case of hyperventilation (over-breathing)? In the first instance, normal breathing (which is small but diaphragmatic) delivers virtually greatest possible oxygenation of our arterial blood (approximately 97-98 percent).
Once we breathe more, most of us lower or reduce oxygen concentration in the arterial blood. Why is that so? It is not difficult to find out, that deep and big breathing is executed while employing the chest muscles. Bottom sections of the human lungs then do not get new air volume with superior oxygen content. Hence, oxygenation of the arterial blood is decreased.
Next thing is, that we actually cut back, due to hyperventilation, amount of CO2 (carbon dioxide) in the arterial blood. This substance is a dilator of blood vessels (vasodilator) and is irreplaceable for release of oxygen in tissues (the Bohr law). In fact, hundreds of recent research articles have found that chronic hyperventilation LOWERS cell and brain oxygenation.
On the other hand, progress of nearly all chronic diseases, comprising anxiety disorders, mental problems, epilepsy, heart disease, insomnia, migraine, diabetes, asthma, COPD, CFS, cancer and a multitude of others is primarily based on cell hypoxia.
Hence, correct breathing techniques require us to slow down our breathing. This increases CO2 levels in the lungs and blood causing vasodilation and improved oxygen transport to cells of the body. including nerve cells of the brain solving anxiety, panic attacks and problems with nervousness. More details about proper breathing techniques (in Spanish language) can be found here:
- Técnicas de Respiración (Breathing Techniques)
- Técnicas de Respiración para Correr (Breathing Techniques for Running)
You can examine your respiratory pattern and oxygenation of your cells right now using this simple DIY test.
Body Oxygen Test
How To Check Body Oxygen or the CP (Control Pause) Test
Immediately after your
ordinary breath out, pinch your both nostrils and count duration of your
apnea or discomfort-free breath hold. Bear in mind that your breathing pattern
right after this test is required to be exactly the same as your
breathing pattern before the examination: no anxiety in the least
immediately after the test (see the top image). If you overdo the test, your breathing pattern will be disturbed (deep inhalation - the lower image). This is an incorrect test.
This particular experiment indicates a couple of your parameters simultaneously. First, the final result measures body and brain oxygen content. Secondly, it represents how weighty your individual respiration pattern is.
Provided that you have a normal breathing pattern, you will be capable to hold the breath for at least forty seconds. If you have only twenty seconds, you breathe approximately twice the therapeutic norm.
For the sick men and women, their oxygen content in tissues is less: on average less than 20 seconds.Of course, anxiety is a severe problem for many of them.
The good news that, if you retrain your breathing so that you breathe slower and easier (less) naturally and your body has over 30 seconds for this test, your problems with anxiety are going to disappear. It can reappear later only if your breathing is heavy again.
The most developed breath reconditioning
methods are: the Buteyko therapy, Amazing DIY breathing device, and
Frolov breathing device, Samozdrav breathing device, and Hatha Yoga Pranayama breathing exercises.
NormalBreathing.com has hundreds of medical quotes, references, graphs, charts, tables, results of clinical trials, analysis of several common respiratory techniques, free breathing exercises, techniques, manuals, lifestyle modules and other resources for better brain and body oxygen content and health. Normal Breathing defeats chronic diseases!
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