How can I control my breathing?
Last Updated: 03/19/2018 at 6:31pm
Danielle Johnson, MSED, Community mental Health Counseling, LMHC
Licensed Professional Counselor
Sometime situations and feelings can be so strong that we struggle to function. You are not alone! My practice is flexible and open-minded and tailored to your personal needs.
Top Rated Answers
Many yoga classes and videos on YouTube will have videos on breathing exercises. But most genre ly state to breath in threw your nose and count to ten, followed by breathing out threw your mouth on the count of ten as well.
Focus on the feeling of the air entering and leaving your body. It helps slow my breathing down when I need to catch my breathe.
By personal experience, I can say that counting things around you can help :) For example, how many woman have their hair up in this room? or How many square objects are in this room ?
Practice breathing in for four counts and then breathing out for four counts. Starting your morning with a breathing exercise can help your breathing throughout the rest of the day. It prepares your lungs for a long day of breathing and can help keep it consistent. During a panic attack or an asthma attack, place your hands above your head and breathe in as deeply as you can as slowly as you can. After a few times, your breathing will slow down and become normal again.
If you experiencing dramatic over-breathing (hyperventilation), you can help control it by breathing into either a paper bag or pillow until your breathing rate normalizes.
If you are having a panic attack or feeling nervous a good way to control your breathing is by taking deep breaths in and out and counting at even intervals. Taking deep breaths that fill all of your lungs help relax all those muscles that might be tense while you are experiencing heavy uncontrolled breathing.
Thing that helps to me is to breathe in on my nose for 4 seconds and breathe out for 4 seconds. Do it for a while, you should feel better after it.
There are plenty of ways to control breathing. I have panic attacks and breathing is very difficult during them. I usually put my head between my legs and that helps me breathe smoother and cleaner.
Start by tuning everything else out. Breath in through your nose and count to four. Hold the breath for four counts, then release the breath through your mouth for four counts, and hold the exhale for four counts. This can help you reset your breathing.
Normaly people don't pay to much atenttion to their breath, but that is an important thing. When you feel stressed it's important for you to control your breathing. Breath in through the nose and out through the mouth. I, for example, breath in through my nose for the count of 4 seconds, then breath out of my mouth for the count of 4 seconds.
Take a long, slow breath in through your nose, first filling your lower lungs, then your upper lungs. Hold your breath to the count of "three." Exhale slowly through pursed lips, while you relax the muscles in your face, jaw, shoulders, and stomach. DO NOT PANIC. :)
Try the four, seven, eight breathing exercise. Breathe in for four, out for seven, and in for eight. It can help you to sleep and calm down from panic attacks.
Focus your attention on something that is constant, like a wall or a window. Count to 10 and ten recite your ABC's in rhythm with your breaths
Using breathing techniques
Controlled breathing is completely based on focusing! If you try to tune things out and close your eyes, concentrating on taking deep breaths in and out, your breathing will steady. You can also try counting, breathing in for 4 and out for 5 or something along those lines!
Personally, this is what I do when I need to get my breathing under control. I first think about something calming. I go to a safe place in my head. I then count my breathes , or say "In" and "out" in my head slowly. I focus only on the words in and out or the numbers. It helps to completely remove myself for the troubling thoughts or situations.
Focus on the amount of seconds passed between each breath. Breathe in for 7 seconds, filling your lungs then exhale slowly. Once you empty your lungs, leave them empty for a second before breathing in again. Repeat.
Check out some guided meditation/mindfulness for anxiety/panic on youtube. There are a lot of ones specifically to help breathing. I use them every day honestly. But breathing in through the nose for 4 and out for 6 has been helpful sometimes. I've heard doing it for different amounts of time can help reset things.
Tap the tip of your thumb against the tip of your pointer finger, then the tip of your middle finger... untill you reach your pinky. While doing this count to 4 and inhale, then work backwards from your pinky counting to 4 again while you exhale.
To cut things short, by opening and closing your mouth lol. But truly speaking, by closing your eyes and inhaling deeply, focusing all your attention on all the air rushing into your lungs, filling them up. And then exhaling slowly, feeling your lungs push out all that air. Keep doing that in every tensed situation and problem solved. Hopefully.
Try putting your wrists under cold (streaming) water, find someone who can comfort you (if there is someone). Count or do breathing exercises, listen to calm music. Hold someone's hand (sounds weird, but it works)
Try breathing with counts. As you breathe in, count to 5, hold your breath, count to 5, breathe out, count to 5. There are many .gifs out there that serves as a visual aid for breathing. You breathe in and out as the image moves. There are also mindfulness apps that helps to guide breathing.
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