The Woe Of Anxiety!
Good Morning Sleevers!
As I have mentioned in previous entries, I developed Anxiety after my surgery and now 6 weeks out it is still prevalent in my life. My largest problem is the hyperventilation. Even with the Xanax the doctor prescribed, I still deal with hyperventilating even though sometimes I don't realize I am doing it. I am going to talk to both my doctor and psychologist as to why I am still felling this way even though I am adjusting more and more to my new stomach and life. I am also trying to figure out what it is that I am having anxiety over. It is not the healing aspect anymore, which is what triggered it in the first place, so I must have transferred the anxiety onto another trigger. I am sure I will figure it out. Until then, I have found a breathing technique that seems to help with the hyperventilation.
The 7-11 Breathing Technique:
When you get stressed out and anxious, it can feel as though someone is sitting on your chest. Your mind starts to race and your breathing becomes shallow and rushed. Anxiety can be caused by a range of factors, from a psychological condition to daily stresses like being held up in traffic. Most people will feel some form of anxiety at different points in their lives. Using breath-control exercises like the 7/11 technique will help get you through the panic and feeling at peace again.
Step 1
Sit comfortably in a chair, or anywhere you can if you are feeling strong anxiety.
Step 2
Breathe in through your nose to a count of seven. Breathe deeply through your diaphragm, so that your stomach pushes outward with the breath. Hold the breath for a moment if you can.
Step 3
Breathe out through your mouth for an eleven count. Your out breaths are important because they will lower your heart rate, dilate your pupils and decrease blood pressure.
Repeat this breathing technique about 6 times and/or until you are feeling better.
Tips and Warnings
You can modify the count if you can't handle 7 and 11, as long as the out breath is longer than the in breath.
Place your one hand on your stomach and one on your chest.
As you breathe in and out, your chest should hardly move.
As you breathe in, your stomach should push out and when you breath out it should move inward. This is called diaphragmatic breathing.
I hope this is helpful to you.
Ciao 4 Now!
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