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Anxiety Sleeping Breathing Tension Relaxation Eating Causes Exercise

 Marion Tyler Associates

5 Woodside Road, Ferndown, Wimborne, Dorset, BH22 9LB
Tel: 01202 855275, Email: enquiries@mariontyler.co.uk
Dysfunctional Breathing




OVER BREATHING or even holding our breath can upset the carbon dioxide levels in the blood and various symptoms may occur such as dizziness, chest pains, and blurred vision. There is little need to concentrate on breathing in because the body does this automatically if we relax.  Concentrate and focus more on breathing out slowly and then relax and allow the body to take in as much air as it needs. 


Some people may feel anxious when concentrating and trying to control their breathing, thus running the risk of over breathing or hyperventilating. 

Old habits, such as poor breathing patterns may have become established over many years may be difficult to change initially. Careful tuition and regular practice is necessary.

Simple basic check suggested:-

Exercise 1

Sit comfortably in an upright chair with back well supported, head held well balanced, chin parallel to the floor, shoulders relaxed and legs bent comfortably, not crossed, and feet easily touch the ground.

Place one hand on the upper part of your chest, near the top and in the middle.  The other hand lightly just above your belly button.  Now breathe out to begin with and then slowly in your own time allow the body to breathe in just as much as feels comfortable.  Don't over do it, pause slightly, and now breathe out slowly and feel all the tension gradually flow away.

If you were breathing correctly then the upper hand would hardly rise at all, but you should have felt the lower one rise as you breathed in, and lowered again as you breathed out.  Try it again in your own time.

If this simple test is difficult sitting in a chair it is sometimes easier, when lying comfortably on a mattress on the floor, or on your bed.


To begin with it is important to practice this controlled breathing technique regularly away from stressful or anxious situations until you become quite skilled at it. You will then find it a useful tool to cope better in situations where you are likely to feel panicky or fearful.

Using a positive thought will activate the “relaxation response” and help to switch off the fight/flight reaction.

So first say firmly to yourself  "TAKE CONTROL" or "I CAN DO ANYTHING I WANT TO DO", then breathe out,

Now, slowly breathe in allowing your abdomen to soften and rise, do not take in too much air, only as much as feels comfortable, pause slightly, and again slowly breathe out, relaxing your face, jow, shoulders and hands.

If you are walking move more slowly, if you are talking slow your speech a little.

Your out breath is slightly longer.

In your own time repeat again, and you will find that because your breathing is slower and controlled and your muscles are not tense but relaxed, that you will be able to control those panic attacks more and more.

Say to yourself

Anxiety Sleeping Breathing Tension Relaxation Eating Causes Exercise