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:

Thriving During Year 12

Does the beginning of the school year fill you with excitement or dread?

Especially for those in Year 12, many students can find the prospect of their final year overwhelming. So many of my patients fit in this category, but I'm always excited when Year 12 students come in to see me at the start of the year. That way, we can work together to set them up in a way that not only protects their wellbeing, but sets them on a path to thrive.  

High school pressure can be too much at times. If you, your child, or someone you know is struggling to cope, let them know that there is help available.

Here are 5 Top Tips for Making the Most out of your Final Year at School:

Dr. Amanda Hale is the Principal Clinical Psychologist in a team with offices in Bondi Junction and Killara. The practice specialises in working with children and adolescents, using evidence-based techniques and client-centred care to maximise wellbeing.