My names Cinders and before i start,id just like to say thankyou to those of you who have viewed this thread and i hope it will be of some help and comfort to those that use my information.
Practise the following exercise twice daily for atleast 10 minutes at a time,the best thing about this is that it can be done anywere.
i myself find it convenient to do this exercise before getting up in the moring and then again just before setteling down to go to sleep.
BREATHING EXERCISE (can be done during anxiety and panic attacks too)
1....Let your mind gp blank and your shoulders and muscles relax,Breath in through your nose for the count of four,then breath out from your mouth for the count of four (each count being a second on the clock)
2....Your breaths dont need to be any bigger in volume than normal,and try to keep the rhythm smooth and fluid.
Think of the air as flowing or 'oozing' in and out,rather than being suddenly hauled in or forcibly ejected.
3....Allow your abdomen to gently expand as you breath in,and flatten as you breath out,keeping your chest as still as possible.
4....If this is comfortable,after a few days work on stretching the breaths,making each one longer. Breath in to the count of 5,then out for the count of 5. Whenever it becomes comfortable,lengthen the inhale and exhale to 6,then 7 and finally 8.
5....Continue to do the exercise twice daily untill your confidentyouve changed your breathing pattern to abdominal and each breath lasts longer.
i swaer by this exersice,its really helped me through my anxiety and panic attacks and i hope it helps those of you who try it out.