I have really enjoyed the program so far. However, I still have a problem with shallow breathing. I understand that a panic attack is not going to hurt me. The program has really helped me with that. But even when I am trying to relax, whether it be watching a movie or reading, I still find myself focusing on my breathing.
I have good days and bad days. (who doesn't?)
It is inhibiting my progress through the program. Sometimes I avoid going places because I fear hyperventalating while I am there. Grrrrr. Most annoying.
Any suggestions would be helpful, as I am new here and don't know anybody yet.
Right. Well thats it I guess.

Hi there, I understand your concerns with your shallow breathing. It can be troubling but it's not hopeless! You can get better but it will take some effort on your part. Next time you feel like you aren't breathing correctly, take a look at how you are breathing. Are you a chest breather? That'll make you feel anxious. Try practicing inhalition through your nose with your lower tummy being pushed out. When you exhale, your tummy should go in. This is called diaphragmatic breathing. It takes time and practice to breath this way (at least it did for me because I was a chest breather) but it will help you overcome your breathing difficulties. Good luck and be well! DJ

You need to practice your 2-4 breathing technique from the program and also from the relaxation tape.You've got to make it a habit somewhat.When you catch yourself getting a little anxious that's the time to start your 2-4 breathing.I worried about my breathing too,I used to think of it all the time.After getting used to this new way to breathe I hardly pay attention to my breathing.I still get those anxious momemts every now and then;I just do my 2-4 breathing maybe 5to7 repititions usually works good for me.I also want to welcome you to the forum.You will find some great people out here.There's lots of help and support to go around.

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Tim

Hi Ember,
Welcome to the forum. I'm glad the program is helping you. It has helped me quite a bit. Where are you from? The US? You don't have to be specific just a country will do. I'm just curious and you dont have to answer of course. lol. Anyways, just practice the 2-4 breathing like the others suggested. It only gets better with practice. You could remind yourself that your body knows how to breath and will not fail you. Notice how you breathe when you are just falling asleep. Its usually very relaxed and from the lower diaphragm. That may help you when you go to practice. Plus when you go out remind yourself that you have the skills to get you thru even if you hyperventilate. You are learning new habits and you will get better and better at them. Glad you have you around. Reena

I just wanted to add one other possible suggestions. Dr. Andrew Weil has a tape out entitled "Breathing" and I found it very helpful. He teaches you various ways to breathe and gives you some practice opportunities. I used to listen to it a couple of times a day. It seemed to me that proper breathing was just one of those things that I had to practice before I could actually use it as a way to deal with the panic attacks.

Try renting a yoga tape. I learned how to breath correctly from an old Rchel Welch Yoga tape.

After several months of doing the tape that came with the program, once day I realized I was doing it naturally.

I think the old, "It takes 21 days to learn a new skill" works here.



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Don't take anything personally.
Always be impecable with your word.
Don't assume anything.
Always do your best!

It's really important that you practice the breathing exercises everyday. I use to always breathe from my upper chest and at first I didn't think I could change it but I forced myself to do the exercises anyway even though they were uncomfortable and to my great surprise a few weeks later I realized that I was actually breathing through my diaphragm all the time instead of my upper chest. It was a big step forward that kind of snuck up on me!

Thank you all for the great advice on how to slow and deepen my breathing. I am doing the relaxation tape every day, and it is helping me a lot. Again, thanks for all the posts.

By the way Reena, I am from the beautiful northwest states!

So am I! Don't ya just love it here? So beautiful. I've grown up with the rain and grey but I'd still love to have a bit more sun.
Reena