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How can breathing re-training help relieve pain, stress and anxiety?
By Jessica DeMars of Bragg Creek Physiotherapy Pain, stress and
anxiety can all impact how we breathe. Think about a time when you were
anxious, such as when you had an important meeting or had to public speak.
You probably noticed you had sweaty hands, a racing heart and an increased
breath rate. Or what about the time you stubbed your toe? You held your
breath and then panted a bit to ease the pain. In both of those situations,
you changed your breathing.
If we change our breathing in a given situation, and do not change it back,
a breathing pattern disorder develops. One of the most common breathing
pattern disorders is Hyperventilation Syndrome. This condition, which
affects one in ten people, occurs when someone breathes too deeply or too
quickly - effectively they move too much air in and out of the lungs. The
result is that blood chemistry changes, pH levels rise and less oxygen is
delivered to the tissues. This creates a myriad of symptoms: headaches,
dizziness, poor concentration, shortness of breath, palpitations, tingling
in hands and feet, abdominal bloating and muscle cramps or tension. Often,
people don’t even know they have a breathing pattern disorder because the
change in breathing can be so subtle. But the symptoms can be very alarming,
so they go to their doctor; however, diagnostic testing reveals little.
Anxiety increases as symptoms continue and no “cure” is offered.
There is a simple treatment to Hyperventilation Syndrome and other breathing
pattern disorders: breathing re-training. This involves simple exercises and
techniques that encourage a return to natural and efficient breathing. Rates
are slowed and “belly breathing” is taught to allow for better gas exchange.
Within minutes, blood chemistry and pH start to return to normal, and
symptoms start to dissipate. Anxiety is relieved as there is no longer the
feeling of being unable to take a full breath.
People who receive breathing re-training are taught to use their natural
breathing pattern whenever they are in situations of stress (work), anxiety
(public speaking) or whenever they feel their symptoms coming on. Breathing
re-training is also useful as a relaxation technique and can help alleviate
some sleep disorders. It is also ideal for anyone who feels anxious or
stressed, suffers from depression, has experienced chronic pain, or has
concerns about their breathing. Persons with asthma may also benefit from
this.
For more advice on breathing re-training, contact Jessica DeMars at
Bragg Creek Physiotherapy: 403.949.4008 or email
physiobc@davincibb.net
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