Breathing For Anxiety

Often when a person experiences anxiety they notice changes in their breathing.

These changes can include breathing faster, feeling a tightening or pain in the

chest area and feeling dizzy or light-headed.

When we breathe, we breathe in oxygen and breathe out carbon dioxide.

Typically the average person takes about 10-12 breaths a minute. How many

breaths per minute do you take? Set a timer on your phone or laptop, try not to

change your breathing from normal and then count your breaths. One breath is

counted as breathing in and out.

If you’re breathing more than 10-12 breaths per minute you may be subtly

hyperventilating. When we breathe too much air in, the balance between oxygen

and carbon dioxide becomes disturbed. We end up with too much oxygen and

too little carbon dioxide.

If you’re breathing more than 10-14 breaths per minute you may be subtly hyperventilating.

This reduction in carbon dioxide signals to our blood vessels that they are

getting more oxygen then they need. The blood vessels try to help us by

constricting and narrowing so that we don’t get too much oxygen in our brain. A

side effect of this narrowing of the blood vesicles in the brain is that we feel

dizziness or light headed. You may feel like you cannot get enough air in. In fact,

the problem is you have too much oxygen. Although this feeling is unpleasant

and intense, it is completely harmless.

Although for the most part breathing is automatic, the good news is we can also

control it consciously. For instance, think about the fact that you can hold your

breath whilst underwater. The unpleasant (but harmless reaction) will go away

once the levels of oxygen and carbon dioxide are rebalanced.

The following strategies can be useful for reducing hyperventilation:

Building Positive Body Image

Body dissatisfaction has almost become a cultural norm in Western society. Body dissatisfaction is the top ranked issue of concern for young people (Mission Australia, 2016). Body image issues affect people of all ages, and have increased worldwide, especially with the acceleration of technology.

This pervasive problem is concerning, because overvaluing body image in defining ones self-worth is one of the risk factors which makes some people less resilient to eating disorders than others.

Our media culture perpetuates unrealistic and highly edited images of the ‘ideal’ body. We are exposed to 5000 messages per day that reinforce the thin ideal. How do you feel about your body after scrolling through your Instagram feed? Eric Stice’s research has developed a pathway from the media portrayal of the thin ideal to the development of eating disorders. Exposure of the thin ideal in the media leads to the internalization of this message in  80-90% of individuals (whether they’re aware of it or not). Body dissatisfaction then develops as a result of this in 80% of those individuals. It is estimated that 5-6% of the population develop a clinical eating disorder, with body dissatisfaction being the biggest predictor.

People experiencing body dissatisfaction can become fixated on trying to change their body shape, which can lead to unhealthy practices with food and exercise. These practices don’t usually achieve the desired outcome (physically or emotionally) and can result in intense feelings of disappointment, shame and guilt. Ultimately, the endpoint can be an increased risk of developing an eating disorder.

The key to a healthy relationship with your body is a balanced approach to food and exercise

Developing a positive relationship with your body is such a critical process for fostering wellbeing. Here are our top tips for building a positive body image:

Perinatal Wellbeing

Having a baby is one of the most significant events in your lifetime. It affects so many areas of your life, your relationships, and your identity. 

The challenges faced with the arrival of a new baby are seemingly endless - recovering from birth, breastfeeding, lack of sleep, feeling overemotional, coping with an unsettled baby, bonding with your baby, body image, managing priorities, managing advice from others, and relationship dynamics with your partner, friends and family. 

Many women (too often) just brush off negative thoughts or feelings, putting them down to lack of sleep, hormones or 'baby blues'. Many feel pressure to live up to their initial expectations of parenthood, or how motherhood is portrayed in the media. This can be even more difficult when it appears that others are coping and managing. Sadly, many women perceive asking for help as a failure on their part. 

The truth is, becoming parents and parenthood is harder for some than others for a whole range of reasons. It is not your fault. The earlier you seek help, the better. By looking after yourself first, you will be best placed to then nurture the needs of your baby and others, as well as giving yourself the opportunity to have an experience of parenthood which is as positive as it can be.

Here are some signs to look out for that may indicate you could benefit from professional support:

Based on material from the Centre of Perinatal Excellence - www.cope.org.au

Managing Screentime

Children today are growing up in an unprecedented digital age. Certainly there are many advantages afforded by technology, but given our brains are hardwired to become addicted to such devices, unlimited access can be harmful. 

Unsure about how best to navigate electronic device use for your children? Here are some top tips to harness the positives the advent of technology can provide, whilst limiting the adverse impacts. 

Dr. Amanda Hale is the Principal Clinical Psychologist of a practice with locations in Killara and Bondi Junction in Sydney, Australia. She specialises in the assessment and treatment of young people, and is passionate about equipping children, adolescents and their parents with the skills to optimise wellbeing.