Short but effective breathing exercise

In my practice, I regularly encounter clients who struggle with shortness of breath/hyperventilation due to shallow breathing. This shortness is then the result of panic or anxiety caused by stress. Physically, no problem has been identified by a doctor. Obstructive patterns and thoughts can lead to shallow breathing. By breathing shallowly for a long time, you can start to feel weak and get the idea that you are going to faint. That's what I hear from clients in my practice. The 3 minute breathing exercise below helps you to get your breathing regulated again in an exciting moment, so that you relax again. It also helps to teach yourself to breathe in a good way so that it becomes an automatic way of breathing for you. 

See for yourself when you feel comfortable doing this exercise. For example, first thing when you wake up in the morning or before you have to leave the house for an appointment. You can also do it in between if you notice that your breathing is difficult. The three-minute breathing space consists of three steps. For each step you take 1 minute.

Step 1 Become aware
Sit or stand comfortably and close your eyes if possible (but this is not necessary). Take a deep breath and exhale all the way to your feet. Do this at your own pace and as it feels right for you. Feel your feet on the floor and then, as you sit, feel your legs touch the chair. Then pay attention to your experience right now.

- What thoughts are going through your head? Are there many or few? If you were to compare thoughts to clouds, what would the sky be like? Bright, light, cloudy, dark? Recognize that your thoughts may be there. So they don't have to leave.

 - What feelings are there? Do not turn away from any unpleasant feelings. Acknowledge them and see if you can be open to them and stay in the moment for a while. Also, go to where you experience sensations in your body.  For example tension in your stomach.

- What sensations are there at the moment? See if you can scan your body for sensations of tension or physical discomfort. See if you can really pay attention to this and feel what those sensations are exactly.

Step 2 Resume
Then shift your attention to breathing. The physical sensation.
Focus on the feeling of breathing in your abdomen. Feel the abdominal wall that rises on the inhalation and descends on the exhalation.

Follow the breath all the way in and all the way out, and use the breath to anchor in the now. If you wander, kindly bring your attention back to the movement near your stomach. Think of this as a moment for yourself. You don't have to do anything else. Just tracking your breathing. So there is no right or wrong. Without judgment, try to follow your breathing at the pace that feels right for you.

Step 3 Expand
Then extend your attention to your entire body. Experience the space in your body and how the whole body breathes along. Experience your body as a whole, including your posture and facial expression. Feel your jaws, your mouth, your forehead.
See if you can take this feeling of space with you when continuing your day and possibly describe how you feel. If you write it down, you may be able to recover from the feeling you experienced by reading it back.

NOTE! If you suffer from hyperventilation, you can also try tightening your large muscle groups in your legs. You can do this by quietly walking a stairs or by lowering your knees, staying in that position for a few seconds and standing up quietly again. Hyperventilation often occurs as a result of stress, anxiety or panic.

Good luck and remember to be kind to yourself!