While concentrating on long, slow exhalation(breathing out) it is a good
idea to say a word associated with feeling at peace or restful, such as calm
or relax and drag the words out to match the long slow exhalation.
You must remember to slow your breathing down. Breathing fast is a natural
reaction to feeling frightened or upset but taking in too much air can cause
hyperventilation. This can increase the feeling of anxiety.
What you must do is slow your breathing down and take in less air. Take
small breaths and pause between each breath, to space them out. Try counting
to four after breathing out you take your next breath.
You should repeat the sequence ten or fifteen times and practice this
technique twice a day so that when a panic attack occurs you are ready to use
this technique to calm yourself down.
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