So many of my child and adolescent clients experience high levels of anxiety which sometimes lead to panic attacks. Gasping for breath can be a frightening experience for anyone. And where there is stress and anxiety there is tension in the body which also impacts the breath’s natural rhythm.

Working integratively helps to reduce the effects of stress and anxiety by incorporating breath-work with the therapeutic dialogue as well as a range of facilitation options that work best for each individual.  

Patterns of breathing

It begins with self-awareness and being in tune with the energies permeating the inner landscapes of the body. So when anxiety and panic arise we are looking at how to self-regulate. And re-patterning the breath to effectively calm the system allows more oxygen to the brain and oxygen is crucial for life-force energy to flow.

Here are two very different breathing techniques:

Square breathing

This simple breathing exercise has been recommended by young people for anxiety, including OCD. I’ve also received positive feedback from my own child and adolescent clients. When anxiety arises it can be done in the moment, such as in the classroom and as a preventative measure to reduce the onset of a panic attack and/or during a panic attack.

 Step 1: Breathe in through the nose for four seconds

Step 2: Hold the in-breath for four seconds

Step 3: Breathe out through the mouth for four seconds

Step 4: Pause for four seconds

Step 5: Repeat as needed

Bee humming breath

‘Bee breathing’ known in Hindi as Bhramari भ्रामरी is part of an ancient yoga practice. It aids in stress relief by inducing a calming effect on the mind. Studies have shown that Bhramari pranayama (bee breathing practice) increases breathing quality. Notice how the humming sound-breath reverberates throughout the body, helping to integrate the body and mind through the breath.

Step 1. Sitting comfortably

Step 2. Place each index finger in the ear cartilage on either side - the outer one third of the ear canal is cartilage. (See image below.)

 

 

 

 

 

 

Step 3. Gently put pressure on the ear cartilage.

Step 4. Close your eyes - optional - allows for deeper connection

Step 5. Inhale through the nose

Step 6. Exhale, creating a humming bee sound until the exhalation has dissipated.

Step 7. Repeat about six times – whatever is comfortable for you.

Awareness

Developing awareness is vital when it comes to restoring equilibrium to the breath. When an anxiety episode emerges, the thinking capacity diminishes quite rapidly.

It’s helpful to notice how you are breathing, in what circumstances and how the body is reacting. For instance, you may become aware of a rapid beating of the heart, anger or fear arising and the breathing becoming shallow. So you can consciously slow down and breathe more fully, allowing the breath’s natural flow to move through you.