对于许多生活在焦虑中的人来说，呼吸困难是个问题。在某些情况下，焦虑可能是由不良的呼吸习惯引起的，但更常见的情况是，焦虑的体验通过不断刺激自主神经系统，最终改变你的呼吸方式，从而导致不良的呼吸习惯的产生。
Some common forms of poor breathing associated with anxiety include:
- 浅呼吸-呼吸太快。
- Monitored Breathing—Thinking about your breathing too much.
- Over-breathing-呼吸更多的空气，因为你觉得自己不够。
Poor breathing habits can lead to a variety of issues, the most common of which is hyperventilation. Hyperventilation is responsible for many of the symptoms of anxiety attacks, including chest pain and rapid heartbeat.
解决呼吸困难的方法当然是学习更健康的呼吸习惯。适当的呼吸可以使身心平静。很多人在感到高度焦虑时，通过呼吸练习既能停止过度换气，又能让自己平静下来，而通过正确的呼吸技巧，你实际上可以减轻焦虑和焦虑症状的程度。
呼吸练习需要练习，所以不要指望它们马上就能起作用。但是你练习得越多，你会做得越好，在焦虑症发作或恐慌症发作时，你就越容易平静下来。manbetx体育官网
DISCLAIMER: Breathing exercises are for those considered in good heart and lung health and have been cleared by a doctor. Those that have heart, lung, or other medical issues that may affect or be affected by breathing should talk to a doctor before they attempt any breathing technique.
Exercises to Improve Breathing and Calm the Body
二氧化碳再呼吸
它有什么好处：当你过度换气时，常常感觉你得不到足够的氧气。但事实是，你实际上得到了太多的氧气，你的二氧化碳水平太低。
How it Works:双手捂住嘴，慢慢呼吸。你也可以试着用一个小纸袋。这个想法是为了防止二氧化碳的排出，并让它回到你的肺部，这样你就可以在你的系统中恢复二氧化碳的平衡。当你呼吸的时候，把它放在脸上，保持正常的呼吸以恢复你的二氧化碳水平。
Additional Thoughts:**Research is mixed on the effectiveness of rebreathing in regaining your Co2 levels. It's hard to stop an anxiety attack, and rebreathing doesn't appear to stop one completely. But it may help reduce the severity of the symptoms, which should decrease the likelihood that the anxiety attack drains you of your energy.
深呼吸放松
它有什么好处：深呼吸并不总是治疗焦虑症的最佳工具，但它是治疗高压力/高焦虑症的好工具。平静地深呼吸对你的身体有舒缓作用。确切的原因还不清楚，但控制呼吸加上几分钟远离你的紧张状态，很可能会给你一个放松的机会，而这种放松是目前很少有人能做到的。
How it Works:有不同类型的深呼吸strategies, but the simplest involves sitting in a chair with your back straight and your arms on the armrests. You take a deep, slow breath in through your nose lasting close to 5 or 6 seconds. You then hold for a few seconds, and breathe out slowly through your mouth, taking close to 7 seconds (breathe out like you're whistling). Repeat 10 times.
其他想法：*深呼吸一开始可能很困难，也不是很放松。这需要一些练习。但一旦你习惯了，就容易多了。你会发现深呼吸在第10次呼吸时最能让你平静下来，同时也会降低你的血压。随着你的进步，你可以把呼吸次数延长到20次。
高级吸气保持呼气深呼吸。
它有什么好处：Advanced deep breathing combines both of the benefits of the above two breathing exercises, making it great for those suffering from severe anxiety and panic attacks. However, it can be hard to master in a time of panic, so many people struggle to perform this type of exercise at first. If you're confident you can get the strength to use this exercise, you may find yourself able to calm down much faster.
How it Works:You'll need to find a much more comfortable place for this to work, and expect it to take a considerable amount of time. Find a quiet place you can stay for at least 15 to 20 minutes. Sit like you would for deep breathing with your back straight, but try to be comfortable.
For this exercise, you will be monitoring your heartbeat to keep a good rhythm. You will do at least 10 breath cycles, and each cycle will be comprised of three stages:
- 1.吸气，数5次心跳
- 2.屏住呼吸，数7次心跳
- 3.呼气，数9次心跳
When you breathe in, make sure that you're breathing in through your stomach first and your chest second.
缓慢而有规律的呼吸非常平静。屏住呼吸也有助于恢复你的二氧化碳水平，以减少过度换气的影响。
Additional Thoughts: **It can be very hard to perform this type of exercise, especially if it's your first time with breathing exercises. During an anxiety attack, it's hard to gather your thoughts enough to count heartbeats and calm your body. But if you can master this technique, you'll find that you should be able to calm yourself during a panic attack, and possibly experience some relief from your panic symptoms.
选择正确的呼吸练习
你也可以尝试其他的呼吸策略。例如，有些人喜欢在呼吸练习中加入一种精神上的干扰，以消除他们的恐慌。您可以尝试：manbetx体育官网
- 想象一下你自己在脑海中画一个正方形，每次转弯时都会吸气/呼气。
- 想象一下在蜡烛上吹气，除了试着吹灭它，你试着轻轻地吹灭它，让它在周围跳舞。
These are the types of additional strategies that may also help you relieve some of your panic and anxiety symptoms. Your next course of action is an anxiety treatment. By curing your anxiety, you'll also stop your poor breathing habits.
