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A type of breathing that many anxiety
sufferers have found helpful is called the Buteyko Shallow Breathing
Method. Many sufferers from anxiety have very bad breathing habits.
Changing those habits can dramatically improve their condition. The
three steps of the Buteyko methods are described below:
The Control Pause:
Take a couple of normal breaths, then, at the end of an out
breath, pinch your nose and close your mouth. Time how many seconds
you can wait before you have to take another breath – do not push
yourself.
Shallow Breaths: Now
take shallow breaths for five minutes. Breath only through your nose
and try and keep your breaths so shallow you can not hear them.
Don't do anything that makes you feel uncomfortable.
The Control Pause:
Now repeat step one.
Repeat steps one to three four times,
and do this routine three times per day for about a week. The goal is
to be able to do a control pause, without exerting yourself, for 60
seconds.
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