Shy No Longer

Module 2

The Calming Technique: Breathing
Introduction

2

Breathing Physiology

2Gaining Control Over Your Breathing

4Calming Technique

6

Module Summary

8

About the Modules

9The information provided in this document is for information purposes only. Please refer to the fulldisclaimer and copyright statement available at http://www.cci.health.wa.gov.au regarding the informationon this website before making use of such information.

forCentrelinical
C Interventions• Psychotherapy • Research • Training

Module 2: Calming TechniquePage 1

Shy No Longer

Introduction
In Module 1, we talked about the physical changes that can happen as a result of anxiety. One of thesechanges was an increase in the rate and depth of breathing. In fact, breathing plays an essential role indetermining the body’s level of arousal. When our breathing rate increases, a number of other physiologicalchanges occur that contribute to an incerase in anxiety. In this module, we’ll discuss the fundamentals ofbreathing physiologyto give you some idea about the role of breathing in anxiety. Then we’ll talk about how
you can start to gain control over your breathing.
An important first step in understanding and controlling your own breathing pattern is to monitor yourbreathing rate.
Check your breathing rate
Count your breathing rate for one minute, where a breath in and out counts as one breath.
My breathing rate isbreaths per minute.

Breathing Physiology
We all need to breathe oxygen to survive. The lungs take in oxygen, where it used by the body, andproduces carbon dioxide (CO 2 ) which we breathe out. In order for the body to run efficiently, there needs
to be a balance between oxygen and carbon dioxide. This balance is maintained through how fast and how
deeply we breathe. Breathe in too much and the balance tips so that there’s increased oxygen, breathe in
too little and there’s increased levels of carbon dioxide.
Importantly, we need different levels of oxygen and CO 2 depending on ourphysical activities.
•When we exercise, there is an increase in both oxygen and CO 2, so thebalance is maintained even though the breathing rate has increased.

•When we relax both oxygen and the CO 2 decreases, so the breathing rate
decreases, again maintaining the correct balance.

Co2Oxygen

When a person overbreathes, they are taking in more oxygen than the bodyneeds. This upsets the balance between oxygen and CO 2 . The appropriate rate of breathing when calmand relaxed is around 10 - 14 breaths per minute. How does this compare to your rate of breathing?
Most of the body’s mechanisms, including breathing, are ‘automatically’ controlled, but breathing can also be
put under voluntary control. For example, we can hold our breath when swimming, or speed up breathing
when blowing up a balloon. Stress and our general mood also affect our breathing. By learning how tomaintain a calm and relaxed rate of breathing it is possible to halt many of the symptoms that follow on
from ‘anxious’ breathing. We’ll discuss this more later on.

forCentrelinicalC Interventions• Psychotherapy • Research • Training

Module 2: Calming TechniquePage 2

Shy No Longer

THE EFFECTS OF OVERBREATHING
So how does breathing cause all of those other unpleasant physical symptoms? When we overbreathe andthe balance is tipped so that there is less carbon dioxide than oxygen, it signals the body to respond with anumber of chemical changes. These changes lead to two main types of symptoms.
1. Firstly, some symptoms are due to the slight reduction in oxygen to certain parts of the brain. This
leads to symptoms like dizziness, light-headedness, confusion, breathlessness, blurred vision;
2. Secondly, some symptoms are due to the slight reduction in oxygen to certain parts of the body. This
leads to symptoms such as an increase in heart rate to pump more blood around, numbness andtingling in the extremities, cold clammy hands and muscle stiffness.
There are also other effects. Do you recognise any of the following?
•Overbreathing for extended periods of time requires more energy and effort.
Prolonged periods of stress and anxiety may leave you feeling tired and exhausted.

•Overbreathing can leave you feeling hot, flushed and sweaty.

•Overbreathing might have led you to sigh or yawn a lot.

As with the other symptoms associated with anxiety, these changes are NOT HARMFUL.

FACTS ABOUT HYPERVENTILATION•

When a person is breathing very rapidly, or hyperventilating, they may experience these symptoms
intensely. Hyperventilation can also be subtle – you might be breathing just a little more quickly over along period of time. In this case, the carbon dioxide levels are lowered and all it takes is a yawn, or ananxious thought, and suddenly you’re lightheaded, your heart’s pounding, or you have a panic attack.

•Sometimes people might feel as if they are choking or they experience a smothering sensation, as
though they are not getting enough air. In fact, it is the opposite - the person is actually getting too
much oxygen!

•Remember that hyperventilation is not dangerous. In fact, it’s often used in medical testing.

•Breathing patterns are an important part of the fight/flight response and are intended to protect thebody from danger. If faced with a fight or flight situation, a state of overbreathing would not develop
because the oxygen would be used at the rate it is taken in.

•Sometimes people are concerned that if they overbreathe for too long, they may eventually collapse orfaint. Fainting almost never occurs as a result of overbreathing. When it does happen, it usually
happens with people who have a history of fainting because there is often some other part of their
biological make up that makes them more likely to faint.

forCentrelinical
C Interventions• Psychotherapy • Research • Training

Module 2: Calming TechniquePage 3

Shy No Longer
CHEST BREATHING AND STOMACH BREATHING
Generally, when you breathe you either use (1) chest breathing or, (2) stomach breathing.

Chest breathing:
If you are troubled by anxiety in your life, chances are you’re a chest breather. Chest breathing is shallow
and often irregular and rapid. Anxious people may experience breath holding, hyperventilation, shortnessof breath, or fear of fainting.

Stomach Breathing:
The second type of breathing is usually used by people with little anxiety in their life, or those who arecoping better with anxiety. This stomach breathing (abdominal/ diaphragmatic breathing) is used by newborn babies and sleeping adults. Breath is drawn in to the lungs and exhaled as the diaphragm becomes
smaller and expands. Breathing is even and not limited. The breathing system is better able to do its job of
producing energy from oxygen and removing carbon dioxide.
Breathing Awareness Exercise
Do you breathe with your chest or your stomach?
Place the hand you write with on the stomach between your lower ribs and belly button (navel). Put theother hand on the breastbone, just below the collarbones. Take a deep breath and notice:“Which hand moves the most?”“Did you breathe in through your mouth or nose?”
If you breathed through your nose, your stomach probably expanded first, with little upper chest
movement. This is the type of breathing that is most helpful for your body. On the other hand, youbreathed in through your mouth, your upper chest probably raised first with little or no movement under
the hand located on your stomach. This would indicate an unhelpful breathing style and might becontributing to the anxiety you may experience.

Gaining Control Over Your Breathing
Gaining control over your breathing is an important skill to develop. This calming technique will help you to(1) decrease some of the physical cues that you might be sensitive to, and (2) facilitate general relaxation
through your breathing.
Try to practise the following exercise as often as you can. When you start, practise in safe situations suchas in the lounge room at home, or when you’re waiting for a bus and so on. Once you’ve mastered thetechnique you can try to use it to reduce feelings of intense anxiety or panic. It’s a bit like sport’s practice– you want to master your skills before you get to the finals. For now, become as well practised as you can.
* Note: if you have breathing problems related to a physical illness, you should consult your doctor before doing
breathing exercises if you have any concerns about the effects.

forCentrelinical
C Interventions• Psychotherapy • Research • Training

Module 2: Calming TechniquePage 4

Shy No Longer
BREATHING PATTERN
When you do the exercise, try to find a comfortable chair and eliminate any potential interruptions. Sit
comfortably, without crossing your legs. How you breathe is important, so consider the following:
••••
•
•

Relax your shoulders and upper chest
With jaw relaxed, draw air slowly in through your nose
Breathe in by relaxing and expanding your waist so your stomach puffs up. Check you are using
stomach/diaphragm breathing by using the breathing awareness exercise.
Do not take in deep breaths just stick to your own natural depth of breath that is smooth and easy.
Breath out through your mouth, and let the air ‘fall’ out of your chest as the elastic recoil of yourlower chest and diaphragm breathes air out effortlessly.
If you find it hard to keep breathing low and slow, place a book on your stomach. This will help focus
your effort.

BREATHING TIMINGOnce you’re confident about your breathing pattern, it’s important to concentrate on how many breaths
per minute you are taking.
•Aim for a 4-in, 2-hold, 6-out cycle – breathe in for 4 seconds, hold for 2 seconds, then breathe out for
6 seconds• If you have been breathing rapidly for some time, and this timing is difficult to start with with, you might
try a 3-in, 4-out cycle. Start with what you can most comfortable slow down to, and then work yourway up to the 4-in, 2-hold, 6-out cycle.
• When counting, you can add the word ‘hundred’ after each number so it roughly equals one second ie. one- hundred, two-hundred, etc.).
Remember to focus on the evenness of your breathing pattern. Breathing out usually takes slightly longer
than breathing in, with a relaxed pause at the end of the exhalation.
As you do the breathing exercise, try to keep count in your head – not only will it help to keep yourbreathing on track, it’s also an important meditative aspect of the calming technique. What you might find
if you stop counting is that your mind wanders, and it might wander right back to some anxious thoughts! If
it does start to wander, though, just allow yourself the thought and then return to the counting.

BREATHING PRACTICE
With practice this new breathing pattern will eventually become
second nature and a good habit. At first, if you’ve been using themouth/upper chest breathing habit, you might find the nose-stomach
breathing technique somewhat unnatural. It usually takes quite a bitof practice to train your stomach muscles to be accustomed to thiskind of breathing. It is important not to be hard on yourself if you fallback into unhelpful breathing habits. It is far better to concentrate on
both the next breath and getting it correct.

forCentrelinical
C Interventions• Psychotherapy • Research • Training

Turtle Tip
The trick really is topractise. It’s likedeveloping any habit
or any skill, themore you do it thebetter you’ll get atdoing it.

Module 2: Calming TechniquePage 5

Shy No Longer

Calming Technique
1.

Ensure that you are sitting on a comfortable chair

2.

Take a breath in for 4 seconds (through your nose if possible)

3.

Hold the breath for 2 seconds

4.

Release the breath taking 6 seconds (through your mouth if possible).

Try the calming technique now.
1. What was your breathing rate at the beginning of this module?

breaths per minute.

2. Do the calming technique for 5 minutes.
3. What is your breathing rate after using the calming technique?

breaths per minute.

Monitoring your breathing
On the next page is a breathing chart for you to monitor your breathing rate at suggested times during theday, before and after using the calming technique. Print this chart out and try to use it over at least the next
two weeks. If you cannot do it exactly at the times suggested, choose an appropriate moment around thattime of day (e.g. once in the morning, once in the afternoon, once in the evening). The daily record of yourbreathing is designed to prompt you to practise the calming technique. As mentioned, practice is a key
element in developing a more relaxed breathing rate that becomes your regular pattern of breathing andwill be particularly important to help calm you in anxious situations.

forCentrelinicalC Interventions• Psychotherapy • Research • Training

Module 2: Calming TechniquePage 6

Shy No Longer
Daily Record of Your Breathing RateInstructions•Monitor your breathing rate at the times shown below.

•If you have just done some form of activity (e.g. walking upstairs, etc.) that increases your breathing rate, takeyour breathing rate about 20 minutes after you have finished the activity.

•Try to be sitting or standing quietly when you count your breathing. Don’t try to alter your breathing rate as you
are counting.

•Breathing Exercise: a) put your writing hand on your stomach and the other hand on your chest, b) breathe inthrough your nose and out through your mouth (2 seconds in, and 3 seconds out) Remember… jaw relaxed,breathe low and slow. c) Do this for approximately 5 minutes three times per day.

•Remember to: 1) monitor your breathing rate, 2) practise the breathing exercise, and 3) monitor your breathing
rate again.
10:00 a.m.

Date

Before2:00 p.m.

After

Before7:00 p.m.

After

BeforeAfter↓

forCentrelinicalC Interventions• Psychotherapy • Research • Training

Module 2: Calming TechniquePage 7Shy No Longer

Module Summary•

Breathing is a powerful determinant of physical state. It is the change in balance between
oxygen and carbon dioxide that is important: when we overbreathe, we have too muchoxygen compared to the amount of carbon dioxide. When the body detects thisdifference, it produces reaction that result in symptoms such as dizziness, breathlessness,increased heart rate, and muscle stiffness.

•The calming tachnique is a way for you to gain control over your breathing. It encourages
you to••Change your breathing pattern, such as using stomach breathing instead of chestbreathing•

Change your breathing timing to slow down your breathing•

Practise your breathing exercises so that your body becomes used to breathing in amore relaxed way

The calming technique is a simple exercise that is best practised at quiet times when you
have the chance to relax.
1. Ensure that you are sitting on a comfortable chair or laying on a bed
2. Take a breath in for 4 seconds (through your nose if possible)
3. Hold the breath for 2 seconds
4. Release the breath taking 6 seconds (through your mouth).

In the next module we will
be looking at another typeof calming technique that
focuses on muscle
relaxation.

forCentrelinicalC Interventions• Psychotherapy • Research • Training

Module 2: Calming TechniquePage 8

Shy No Longer

About The Modules
BACKGROUNDThis module was created in 2003 by Patrick Kingsep at the Centre for Clinical Interventions, under thesupervision of the Centre’s Founding Director, Paula Nathan.
The concepts and strategies in these modules have been developed from evidence-based psychologicalpractice, primarily Cognitive-Behaviour Therapy (CBT). CBT for social anxiety is based on the approachthat anxiety is a result of problematic cognitions (thoughts) and behaviours.

REFERENCES

These are some of the professional references used to create the modules in this information package.
Clark, D. M., & Wells, A. (1995). A cognitive model of social phobia. In R. G. Heimberg, M. R. Liebowitz, D.
A. Hope, & F. R. Schneier (Eds.), Social phobia: Diagnosis, assessment and treatment (pp. 69–93). New
York: Guilford Press.
Heimberg, R. G. & Becker, R. E. (2002). Cognitive-behavioral group therapy for social phobia. New York: Guilford
Press.
Rapee, R. M., & Heimberg, R. G. (1997). A cognitive-behavioral model of anxiety in social phobia. Behaviour Researchand Therapy, 35, 741–756.

“SHY NO LONGER”
This module forms part of:Kingsep, P., & Nathan, P. (2003). Shy No Longer. Perth, Western Australia: Centre for ClinicalInterventions.

forCentrelinical
C Interventions• Psychotherapy • Research • Training

Module 2: Calming TechniquePage 9