Diaphragmatic Breathing
Using diaphragmatic breathing technique, it is possible to prevent the panic attack. Diaphragmatic breathing is good to use when the anxiety is growing. But not everyone is able to concentrate in order to apply this type of breathing at the moment of panic or vegetative attack. Therefore, the most efficient way to use diaphragmatic breathing is when there is no panic yet, but the preceding excitement and anxiety have already appeared.
Why Diaphragmatic Breathing Helps?
Have you ever noticed how a frightened human breathes? He breathes deeply and frequently. This feature is designed to mobilize the human to take action - to escape or fight. Or he stops breathing at all so that it will be easier to hide.
When a person is relaxed, he breathes deeply and evenly. As you inhale, the diaphragm descends. It seems that a person breathes not by breast, but by stomach.
If you breathe evenly and deeply, you can relax freely. The body perceives a smooth abdominal breathing as a signal to relax.
Diaphragmatic Breathing Technique
In order to learn this technique it is necessary to find a place where you will not be disturbed. Take 15-20 minutes and learn diaphragmatic breathing technique while lying. For the development of the technique only one or two classes are not enough. In order to form the fast skill of relaxation you have to train for at least six sessions.
Lie on your back and relax.
Place your right hand on the lower abdominal area and the left hand on your chest. This will help you observe how you breathe.
Breathe so that the left hand was raised and the right hand remained on its place. This is chest breathing. Learn how to recognize it.
After that, when you inhale inflate the stomach so that it rose and fell with each breath, while the chest would remain relatively stationary. At the same time the right hand will rise and fall, but the left hand will be almost fixed. Make sure that when you exhale the right hand is lowered. It will let you know about the full exhalation. Breathing should be smooth and calm. This is diaphragmatic breathing (Cleveland Clinic Foundation).
Mental and Physical Influence of Meditation
Physiological effects of meditation include:
• Stabilization effect on blood pressure level
• Decrease of the frequency of heartbeat and breathing
• Reduction of stress hormones in the body
• Improvement of mental activity
• Strengthening of the immune system
• Stabilization of the activity of brain waves
• The charge of energy and vigor
Psychological effects of meditation include:
• Reduction of the level of stress, anxiety and depression
• Reduction of fears, phobias, fear of death
• Improvement of mood, ability to enjoy life
• Increased self-confidence
• Improvement of mindfulness
• Improvement of the ability to concentrate
• Increased ability to control the emotions
• Increased level of intelligence and organization of thinking (Beth Shaw).
Visualization for Relaxation
Visualization is representation of visual images. Consequently, visualization for relaxation is the representation of images which cause the state of relax. The idea of this technique is known to most people, but how to use it know only a few. However, to master this technique is quite simple. It is enough to know a few principles of its successful implementation.
Our perception is arranged in such a way that the visual image is almost impossible to separate from the sensations which were obtained not from the view, but from the other senses. For example, imagine as detailed as possible how you cut the lemon. You see the bright-yellow juicy fruit, juice droplets running down the knife. You have the saliva? This is because a visual image of the fruit “stuck” to the memory with its taste. So, it is practically impossible to imagine a visual image without taking into account other channels of perception (hearing, smell, taste, tactile, thermal sensations, etc.). Moreover, to obtain a realistic volumetric and live image it is important to use the maximum number of channels of perception.
People differ from each other by the type of perception. Someone can easily imagine a visual image, and someone doesn’t, but he, for example, easily recalls bodily sensations or sounds. If it is difficult for you to imagine a visual image, it is not necessary in any way to strive to do it. It is better to explore your own method of perception and use other channels for representation.
At first, when you just master the visualization technique it is helpful to use recordings, by means of which it is easier to make your imagination follow the right direction. In addition, visualization is very useful to be combined with other relaxation methods. In a relaxed state visualization process is easier and faster, and visualization in its turn leads to a deepening of relaxation.
Now let’s consider how relaxation-visualization works. By visualizing some relaxing image we influence:
Our body: the muscles relax, breathing becomes deeper, more rhythmic and calm, other physiological parameters (heartbeat, digestive tract and other) come back to normal
Our emotions: we find contact with the image which causes positive emotions
Our thoughts: we switch from the negative thoughts associated with nervous tension to a positive image (Ryan Rivera).
References
Beth Shaw. (N.d). Meditation provides physical, mental, and emotional benefits. Retrieved from http://www.humankinetics.com/excerpts/excerpts/meditation-provides-physical-mental-and-emotional-benefits
Cleveland Clinic Foundation. (N.d). Diaphragmatic Breathing. Retrieved from https://my.clevelandclinic.org/health/diseases_conditions/hic_Understanding_COPD/hic_Pulmonary_RRehabilitatio_Is_it_for_You/hic_Diaphragmatic_Breathing
Ryan Rivera. (N.d). How to Stop Anxiety With Visualization. Retrieved from http://www.calmclinic.com/anxiety/treatment/visualization
