Introduction
I was trained in a breathing technique that is in very sharp contrast to other breathing techniques I use. This is called Buteyko Breathing.
The technique was developed by Konstantin Buteyko, who was a Ukrainian doctor who worked part of his career in Russia.
Basically, you breathe through your nose and use your entire chest and stomach to fill/empty the air out of your lungs. The trick here is to do it extremely slowly and always make sure you only breathe just enough to create a state of breathlessness. At the same time, you have to breathe out longer than you breathe in. It's insanely uncomfortable if you haven't tried it before, but it's extremely effective on anxiety. It is also said to be supported by clinical studies show that asthma patients, among others, can benefit greatly from the technique.
How breathing techniques help you
If you search the internet, you will come across many different ailments that this technique can alleviate, to a greater or lesser extent. As with anything, you need to be committed to the project and give it some time to see a real effect. That's why it's important to keep a log of how you feel in your body before and after and maybe measure one overall result after a week. In my case, it was 100% targeted to get stress out of my body and thereby alleviate my extreme anxiety/panic attacks.
How to start with Buteyko breathing
There's a cool guy on YouTube who definitely knows his stuff. He has a story that is partly similar to my own, so I can vouch that you are in good hands by following/watching his videos.
Specifically for panic attacks, I would recommend watching this series of videos and just following them quietly in front of a computer:
Video series specifically targeting anxiety & panic attacks
For a more general setup to learn how to breathe “right”, I recommend starting from scratch on his YouTube channel. However, I would IN NO way recommend that you start taping your mouth shut to breathe through your nose while sleeping.
General series of videos, featuring Buteyko Breathing
This is a highly effective remedy for stress and anxiety. Write to me if you have any questions - I'm happy to help.
/Christopher
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