Short Circuit Panic and Anxiety with Breathing

Somewhere in my childhood I had gotten into the habit of holding my breath when confronted with challenges. I think that pattern started subconsciously and somehow helped me with physical challenges, or possibly holding the breath is energizing for the “fight or flight" response. Then one day I noticed I was holding my breath when I was in deep concentration, or emotionally upset. That moment I said why am I holding my breath—that can’t be good for me?

I remembered the emphasis my yoga teachers put on breathing, which I had always found distracting. I wanted to master the pose, the yoga asana. I wanted to look like I knew what I was doing and breathing with the movement was distracting. (Of course I was naively missing one of the central points of yoga—the integration of breathing with movement.) I did however like one Cleansing Breath technique----You 1. Breathe in deeply raising your arms over your head, 2. Keep arms raised over-head and bend forward quickly at the waist 3. Force the air out of your lungs through your mouth creating the sound HHAAAA, 4. This raises the diaphragm up into the rib cage forcefully expelling stagnant air out of the lungs. I love doing this cleansing breath it is so energizing.

What is great about this Cleansing Breath technique is it could possibly save your life. The powerful exhalation of air is quite like the Heimlich maneuver. I had the chance to try it out. While taking a vitamin supplement pill, somehow I choked and breathed the pill into my bronchial tube. After the cough settled I could feel myself wheezing and feel the pill rattle with my breathing. My first reaction is what do I do? I could not imagine how anyone could get it out. I remembered my Cleansing Breath technique.

It took several trials then I coughed up the pill. I imagine if I had gone to an emergency physician, there is a technique for suctioning things out of lungs—but I’m not sure. I am quite sure that the breath technique was actually easier and less invasive.  

Previously, I discussed the relationship between feelings of panic and anxiety and a state of acidosis in the body. While the previous article focused on food choices and meal planning to short circuit feelings of panic or anxiety, this article focuses on breathing, oxygenation, to short circuit stress, and feelings of panic and anxiety.

Acidosis is displayed through three different processes 1. Metabolic acidosis, 2. Respiratory acidosis, and 3. Lactic acidosis. Metabolic acidosis is related to the processing of food into energy, respiratory acidosis is related to utilizing oxygen in the body, and lactic acidosis is the result of muscle functioning. Let’s look at respiratory acidosis and the role of oxygen in the body.

The process of breathing is called respiration, which is the exchange of oxygen and carbon dioxide between the atmosphere and the body cells. Proper breathing helps you stay alkaline. Blood tends to be alkaline because the vital combustions taking place in the body are mostly acid in character. This alkalinity of the blood allows chemical processes to move acid from the tissues to the discharge points such as the lungs, kidneys and bowels. It is the concentration of oxygen, O2, and carbon, CO2 gasses that affect the PH of blood, and thereby breathing-rate.

The lungs oxygenate the blood and to remove waste carbon dioxide. Oxygen passes into the blood through the alveolar and capillary walls and removes carbon dioxide out of the blood. When you breathe out of balance you may produce a physical state called respiratory alkalosis, which leads to hypocapnea and symptoms of asthma and shortness of breath. Alkalosis a physical state due to accumulation of base in, or loss of acid from, the body. Hypocapnia (or hypocarbia) is defined as low CO2. Its causes, symptoms and treatment relate to hyperventilation.

Hyperventilation is over-breathing, which causes dizziness, lightheadedness, a sense of unsteadiness, and tingling around the mouth and fingertips. Hyperventilation is common and normal after aerobic exercise. Hyperventilation can be caused by metabolic disease, and anxiety. Hyperventilation caused by anxiety can be relieved by breathing in and out of a paper bag to increase the level of carbon dioxide in the blood.

Poor breathing habits rob energy and impair mental alertness. A 20% reduction in oxygen blood levels may be caused by the aging process and abnormal breathing habits. Aging can cause the rib cage and surrounding muscles get stiff making inhalation more difficult. Less elasticity and weak muscles leave stale air in the tissues of the lungs and prevents fresh oxygen from reaching the blood stream. Rapid, shallow, breathing causes poor posture and weak or stiff muscles, which leads to poor oxygen supply, respiratory disease, sluggishness, or heart disease.

Out of balance breathing patterns can create either respiratory acidosis, or alkalosis creating these symptoms:

•                Feelings of tension

•                Hyperventilation

•                Burnout

•                Headache

•                Chronic fatigue

•                Sleeping problems

•                Concentration problems

•                Anxiety and phobia

•                Panic disorder

•                Depression

•                Heart disease

It is essential no matter what age you are that you participate in consistent physical activity every day to maintain lung heath and good breathing patterns.

When we change our breathing patterns this influences the body’s millions of biochemical reactions producing more relaxing substances such as endorphins and fewer anxiety-producing ones like adrenaline and higher blood acidity. Breathing produces over 95% of your energy and drives your nervous system. 

Breathing exercises do not replace a doctor’s care. However they can be an effective part of treatment, are an effective coping skill, and are great as part of an anti-aging lifestyle. Just as having a balanced acid/alkaline diet can improve emotional well-being, knowing and responding to your oxygen needs through breathing and exercise will give you some control over feelings of panic, anxiety and stress. Breathing exercises bring the over-arching benefit of reversing the myriad problems caused by chronic stress. Purposefully slowing your breathing pattern triggers a state of relaxation and raises the body temperature.

Unbalanced breathing tends to cause the body to over react by tightening in several areas, or you might hold your breath, or breathe shallowly to try to stay emotionally in control. This only worsens the situation by creating oxygen deprivation and more tension heightening the stress response. When high anxiety becomes an every day occurrence we tend to get used to it then a distorted breathing pattern sets in and never leaves.

"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.” Andrew Weil, M.D.

Breath exercises work quickly, can be done anywhere, and take very little practice to master. There are many websites with good explanations of breathing exercises. It would be best to do a self-review and take an inventory of your lifestyle habits before starting a breathing exercise routine.

If you are older and sedentary examine how aging affects your respiratory system. Have muscles around the rib cage gotten stiff causing inhalation to become more difficult? You may want to start with chair breathing exercises challenging yourself to breathe a little deeper each day—trying to improve the elasticity of your lungs. You may push yourself to walk a little more quickly each day. You may try walking a little more quickly up hill. Remember you cannot undo a sedentary life style in a day but it is good to set reasonable challenges and attainable goals.

Many of us have sedentary careers and when the workday is done we feel exhausted and stressed out. We need to realize a big part of that exhaustion is the result of carbon dioxide build-up in the blood from a lack of fresh oxygen, a lack of deep breathing. Deep breathing exercise or physical exercise will get the proper blood oxygen-carbon dioxide balance back quicker. Life style changes that enhance the appropriate oxygen balance in the blood include: appropriate food choices that do not burden the blood with digestive acidosis, increased physical activity to eliminate lactic acidosis of the muscle tissue, and elimination of smoking behavior which contributes to respiratory acidosis. 

Learning stress relief breathing is a healthy lifestyle choice. Breathing exercises help when you’re stressed and want to think more clearly, need to release tension in your body, feel frustrated and want to slow things down, and when in the middle of an altercation you need to feel more centered.

Here are a couple of easy breath exercises

COMPLETE BREATH EXERCISES

1. Sit up straight. Exhale. 2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air. 
3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand. 
4. Hold the breath in for a moment, and then begin to exhale as slowly as possible. 
5.  As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out the remaining breath. 
6. Close your eyes, and concentrate on your breathing. 
7.  Relax your face and mind. 
8.  Let everything go. 
9.  Practice about 5 minutes.

•                


HUMMING BREATH EXERCISES

Follow the instructions for inhaling the COMPLETE BREATH (Steps 1-3 above). Now, as you begin to slowly exhale, make a HUM sound. Keep making that humming sound as long as possible. Pull your stomach muscles in, squeezing out a few more seconds of humming. Then relax. Practice for 2 to 3 minutes.

BASIC CONTROLLED BREATHING

Sit or stand in a relaxed position. Slowly inhale through your nose, counting to five in your head. Let the air out from your mouth, counting to eight in your head as it leaves your lungs. Repeat several times. Tip--As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing more “old” air.

http://www.cmhc.utexas.edu/stressrecess/Level_One/fof.html

http://www.breathing.com/articles/acid-alkaline-balance.htm

http://cas.umkc.edu/casww/brethexr.htm

http://stress.about.com/od/breathingexercises/ht/breathing_ex.htm

http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html

Short Circuit Panic Attacks through Diet

The heart of the mind-body equation is to respect the interactive nature of mind and body. Knowledge should allow us to take proactive actions to manage sensations of panic. Can an individual stop a panic attack before it starts, or short-circuit that feeling of being out of control? I say yes.

 I have experienced panic attacks in the past but I also know that I have a tendency to food sensitivity. Lay people such as myself often refer to food sensitivity as an allergic response, but to the medical establishment an allergic reaction would actually lead to anaphylactic symptoms and be life threatening. I also noticed that my more severe food sensitivities created symptoms that were very like symptoms of panic attack, and like symptoms of severe acidosis. No one wants to experience the symptoms of severe food sensitivity, panic attack, or acidosis, but at the same time no one wants to be rushing to the emergency physician for no reason.

My first response to feelings of panic is to think, did I eat something questionable? If my answer is yes, or I’m not exactly sure---I will take an antihistamine. If your tongue or throat is swelling seek medical help immediately as this is a life threatening allergic response.

If the symptoms continue after the antihistamine and they do not meet the level of an allergic response, I will do another self-check. If stomach issues or body sensations seem to predominate my thinking then I will sip baking soda, sodium bicarbonate, water. If my breathing seems rapid but heart rate seems fine, I will go for a brisk walk or use the mini-trampoline. The goal of exercise is to get the heart rate and breathing consistent with each other so one is not experiencing respiratory acidosis. At this point if my thoughts are still out of control or gloomy, I will start therapeutic self-talk, turn on an engaging television show, or call a friend to come visit me now.

A panic attack is often referred to as the Fight or Flight response. The panic episode can occur at any time, even during sleep. Panic attacks are characterized by several of these symptoms: “Racing” heart, Feeling weak, Faint, or dizzy, Tingling or numbness in the hands and fingers, Sense of terror, Impending doom or death, Feeling sweaty or having chills, Chest pains, Breathing difficulties, and Feeling a loss of control.

Sometimes what we are experiencing is not completely the result of anxiety or fear, but are automatic processes. The bodily sensations we are experiencing are the result of acidosis. Our “Fight or Flight” reaction creates a metabolic state of acidosis in the body, which is meant to generate the energy we need to handle the stressful threatening situation confronting us. But our culture and responsibilities often ask us not to fight or flee but to address the problem through a mental activity. Unfortunately mental activity does not eliminate acidosis.

In the Fight or Flight response a threat is perceived and the body responds. The autonomic nervous system automatically puts the body on alert. The adrenal cortex automatically releases stress hormones. The heart automatically beats harder and more rapidly. Breathing automatically becomes more rapid. Thyroid gland automatically stimulates the metabolism. Larger muscles automatically receive more oxygenated blood. These processes create biochemical changes in the body that create acidosis.

Acidosis can be displayed through three different processes 1. Metabolic acidosis, 2. Respiratory acidosis and 3. Lactic acidosis. Metabolic acidosis is related to the processing of food into energy, respiratory acidosis is related to utilizing oxygen in the body, and lactic acidosis is the result of muscle functioning. These are complex chemical processes. The focus of the article is to raise our level of awareness on the impact of metabolic processes on our daily life.

Acidosis, blood acidity, should not to be confused with digestive acidity. Digestion is a metabolic process, where food is used as fuel and is burned up. Some foods produce an acid residue and some an alkaline residue. Blood acidity occurs when the normal pH balance of the blood veers towards the acid end of the scale. In normal health blood tends to be alkaline which is essential for our physical and mental well-being.

Acidity tends to be a general term indicating that the blood, or one of the body secretions is less alkaline than it should be. Excess acid gives rise to many distressing symptoms such as gastric disturbance, irritation of the skin and mucous membranes, impoverishment of the blood, palpitation of the heart, twinges of rheumatism, headaches on top of the head with a sense of fullness, a persistent feeling of tiredness and other symptoms of disturbed metabolism. 

Blood tends to be alkaline because the vital combustions taking place in the body are mostly acid in character. This alkalinity of the blood allows chemical processes to move acid from the tissues to the discharge points such as the lungs, kidneys and bowels. It is the concentration of oxygen, O2, and carbon, CO2 gasses that affect the pH of blood, and thereby breathing-rate.

Carbohydrates and fats form about nine-tenths of the normal fuel of the body and through the process of metabolism converts them into vital nutrients, carbon dioxide gas and water. A diet high in such foods as meat, eggs, white sugar and flour is acidic-as opposed to fruits and vegetables, which give an alkaline residue.

Notice that the symptoms of the panic attack mirror symptoms associated with acidosis. Metabolic acidosis symptoms:

•        Hyperventilation
•        Pale, clammy skin
•        Heart arrhythmias
•        Decreased heart rate
•        Dizziness
•        Cough
•        Mental confusion
•        Headache

The complex biochemical processes are an attempt to keep blood pH as near perfect as possible and are known as pH buffering systems. These buffering systems require a balance of minerals to work effectively. Inadequate mineral intake in our diet creates problems with our pH balancing systems. An unbalanced pH on a regular basis makes us vulnerable to degenerative disease such as arthritis, diabetes, heart disease, chronic fatigue, allergies, and obesity.  Acidosis interferes with the functioning of the glands and organs, as well as, decreasing vitality and increasing the danger of infectious diseases.

Because the main cause of acidosis of the blood is faulty diet, one can make different food choices, as well as life style changes. It is important to make changes that you will follow through on. First, you need to know which foods are more acidic and which are alkaline; this allows you to meal plan a balanced meal. There are many excellent websites such as http://www.acidalkalinediet.com/Alkaline-Foods-Chart.htm that provide guidance on food choices.

According to WebMD, http://www.webmd.com/anxiety-panic/guide/panic-attack-symptoms, panic attacks involve sudden feelings of terror that strike without warning. I question, do they really happen without warning? When we recognize the connection between our eating/lifestyle habits as possible triggers for panic attacks, we can make changes in our habits. This creates a less stressed condition in the body so the individual can put his/her focus on healing the thoughts and emotions that trigger panic attacks.

http://www.cmhc.utexas.edu/stressrecess/Level_One/fof.html http://www.breathing.com/articles/acid-alkaline-balance.htm

http://en.wikibooks.org/wiki/GCSE_Science/Breathing_and_Respiration

http://members.iimetro.com.au/~hubbca/acidity.htm