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Buteyko Online Clinic for Anxiety and Panic Disorders by Patrick McKeown.
Given the sensitive nature of panic disorders, Buteyko breathing exercises should be introduced very gently. It’s essential to avoid creating too strong of an air shortage during reduced breathing – or even during measurement of the Control Pause – as this might bring about sensations similar to the beginning of a panic attack. Instead, begin by switching to nasal breathing during both day and night, and eliminate the habit of sighing. You can stop a sigh by swallowing or holding your breath anytime you feel one coming. If you miss a sigh, then simply exhale through your nose and hold your breath for five seconds to compensate afterwards.
After a few days, once you are comfortable with nasal breathing, begin to incorporate gentle relaxation and reduced breathing exercises into your practice. Start by slowing down your breathing to create a mild feeling of air hunger for very short periods of thirty seconds at a time. At first practise this ten times throughout the day. As you become more accustomed to the sensation of air hunger, try lengthening the duration of the exercise from thirty seconds to up to two minutes. The most important point to remember is that your breathing volume reduces through relaxation, as any tension or feeling of intense air hunger may trigger feelings of anxiety.
During each reduced breathing exercise from the Buteyko method, pay attention to whether you are tensing your body or restricting your breathing by force. If so, abandon the exercise for a minute or so and focus on bringing a feeling of relaxation to your body, gently and gradually allowing your breathing to become quieter and calmer. Some people find it uncomfortable to observe their breathing, as the attention causes breathing rate to increase and become erratic. If you find this happening, focus on practising Many Small Breath Holds or try the following Breath Hold Walk exercise which I have found to be very effective as a beginner exercise for panic attack and anxiety:
• Exhale normally through the nose;
• Pinch the nose with your fingers to hold the breath;
• Walk 5-10 paces while holding the breath;
• Stop and resume breathing through the nose;
• Breathe normally for 30-60 seconds;
• Repeat the exercise five times;
• Practise four sets of five repetitions throughout the day.
During the first few weeks, ensure that you breathe only through your nose and practise the Many Small Breath Holds exercise or the Breath Hold Walk exercise as described above. After a week or so, practise slowing down your breathing for 20-30 seconds to see how you get on. Play with your breath. Gently soften it for a short period of time, rest with normal breathing for half a minute, and repeat. With gentle and sustained practice, slowing down your breathing will become much easier.
