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Conquering Anxiety By Controlling Breathing

This is another article on the subject of helping to overcome fear,
especially as it’s linked to developing your home business. And
our goal with this is to learn how to conquer fear so it doesn’t
control us as we try to go about the various aspects of doing
the home business.

In this blog I am going to touch on the concept of controlling your
breathing, using breathing as an aid to controlling fear. Now one of
the things which occurs when people get nervous is they have a tendency to
hyperventilate. “Hyperventilate” is a phrase that means that you’re
breathing too much. Most people think of hyperventilation as huffing
away often and taking really deep breaths. But the grand majority of people
actually hyperventilate pretty gradually. The way they do this is that
they take a sigh more often than they are supposed to.

A sigh is built into our physiology. It is basically designed as the
body’s way of expanding the lungs all of the way periodically, because
most of the time we don’t need our lungs expanded all of the way for the
common activities. We need them expanded when we’re exercising, when we
need that extra oxygen-carrying capacity. But the majority of the time we
do not need not need not need it. If we do not do this occasional sigh, the higher part of
our lungs would actually begin to collapse a little bit. The air sacks
would colapse on one another. So this sigh is physiologic.

It’s also physiologic in terms of prompting relaxation. So there’s a
balance point where taking a sigh does cause relaxation. The difficulty
is, if I do that too frequently, I can blow off out of my body too much
carbon dioxide. And after I have done that, my body doesn’t seem right. I
begin to feel frightened. I begin to feel a little bit of pressure in my
chest. I begin to feel as though I am not breathing enough, and it
leads to a dangerous cycle of breathing more deeply, which
becomes far more this condition of hyperventilation.

When you know that you’re feeling a little fearful, the easiest way
to take control of this is to slow your breathing way down by breathing
intentionally four to six times a minute for approximately five minutes. And what
takes place when you do that is that it forces your body to hold onto the
additional carbon dioxide. And as your carbon dioxide levels come back to
normal, you’ll begin to feel very much more normal and relaxed. And the
way that you are going to do this is to take a slow, big breath
for about 15 seconds. If you do that 4 times in a row, that’s
4 breaths in a minute, and if you do that for about five minutes, your
body’s physiology returns into balance.

The beauty about this little technique is that you can do it in a
very subtle way, even if you’re in a crowded room, like a doctor’s
office or some other place that makes you afraid. You can do it
at home. Once you notice that you are feeling tense, you slow the
breathing down with very big, slow, and purposeful breaths, and you
can really time it out by about fifteen seconds or so. At the very
most, take six deep breaths a minute for this to work.

This relates to the other concept about how to use deep breathing as
a technique to cause relaxation. I’m going to cover that in another blog,
because this is sort of an opposite technique and it has to be linked
to other things. In this article, I wanted to show how deep breathing can
basically be worsening your underlying other fear by causing the
feeling of anxiety, and in this approach we want to conquer the
things we’re doing to our bodies that are causing this anxiety
response; in this case, we call it the “hyperventilation response.”
So just be conscious of your body when you are feeling tense and a little
bit tight, or you are a little afraid. Probably, you’re
hyperventilating. Slow your breathing down purposely, and you should
notice that in about five to 10 minutes, you’re feeling a lot more
relaxed. There are things that you do at the same time with your mind;
again, a topic of another article. I know this is going to help you
if you follow it. I wish you well, God bless, and have a great day.

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