Reducing Fear of Driving with Proper Breathing
by: linker456
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Word Count: 778
Those
that experience anxiety, fear, or panic while driving often report an inability
to breathe normally. They may have a feeling of being unable to take a deep
breath, as if they’re throat or chest were closing in. They may find themselves
gasping and gulping for air or with fears of having a heart attack or lung
disorder. Fears of losing control may present themselves stemming from the
inability to control one’s own breathing. All of these situations are common
with the panic that ensues from a <a
href="http://www.drivingfear.com" title="fear of
driving"> fear of driving</a> and cause discomfort and more
advanced symptoms, but none are physically dangerous. The goal in learning to
breathe properly is not to prevent suffocation or any physical problem, which
won’t occur anyway, but to prevent the uncomfortable sensations that result
from breathing in this manner. Fortunately, these breathing difficulties can be
remedied using simple techniques.
<br><br>
The
act of over breathing, or hyperventilating, results in the body taking in far
too much carbon dioxide than is needed. Take a look at just some of the
symptoms caused by hyperventilation and see if they look at all familiar:
<br><br>
Racing
heart<br>
Heartburn<br>
Dizziness<br>
Vision
disturbances<br>
Numbness
or tingling in extremities<br>
Difficulty
in swallowing<br>
Muscular
shaking<br>
Chest
pain<br>
Sensations
of chocking<br>
Sweating
<br><br>
You
may be surprised to know that all of the above sensations of anxiety
experienced when driving can be attributed to how you breathe. Learning to
breathe in a new way can reduce or eliminate a wide range of complaints
associated with the fear of driving. Hyperventilation is not always as obvious
as we are lead to believe by the television, where a person is gasping for air
and having a paper bag over the mouth (to slow the rate of exhaled carbon dioxide).
Hyperventilation is much more subtle and the person experiencing it is often
unaware they are over breathing. Only a small change in the mix of oxygen to
carbon dioxide can cause pronounced symptoms and additional anxiety. Holding
the breath also results in the same list of symptoms.
<br><br>
One
of the most widely taught methods of proper breathing is controlled,
diaphragmatic breathing. It has been widely known that people with general
anxiety, or those subjected to a phobia tend to breathe from their chest
(thoracic) and not their stomach (diaphragmatic). It’s easy to tell where you
are breathing from, simply place one hand on your navel and the other on your
chest, right over the breastbone. We're going to use your hands will tell you
what muscles you are using to breathe. As you breathe, pay attention to which
hand is rising and falling. If it’s mostly the hand on your chest, you aren’t
breathing from your diaphragm and need to work on teaching your body to breathe
properly. If it’s only the hand on your belly moving, then you’re breathing
well. This check should be used again when you feel anxious to ensure you
maintain your breathing pattern. If you are skeptical about the correct way to
breathe, simply look at the way a baby or dog breathes. They breathe in a
relaxed manner with their bellies moving up and down, their chest stays still.
<br><br>
If
you need to correct your breathe, below is a basic exercise that should be done
as often as possible to retrain yourself. With enough work you’ll actually move
your unconscious breathe from the upper lung to the lower lung. This experience
greatly reduces anxiety and the physical symptoms of tension.
<br><br>
Again,
place one hand on your navel, and the other on your chest, right over the
breastbone.<br>
Exhale
completely. Drop your shoulders and relax your muscles, as you do so pay
particular attention to the muscles of your face and upper body.<br>
Pause
for three seconds.<br>
Inhale
SLOWLY through your nose by pushing your stomach out, not your chest. Visualize
yourself breathing in and out through your navel. Your chest hand should stay
relatively stationary, while your lower hand rises and falls.
<br><br>
There
is also a more advanced breathing technique that can help you in the midst of
an anxiety or panic attack that actually plays a role in eliminating the
fearful feelings. The Driving Fear program does an excellent job of teaching
the strategy to assist those that suffer from a <a
href="http://www.drivingfear.com" title="driving phobia"
>driving phobia</a> related to the fear of driving or specific driving
situations such as highway driving or driving over bridges.
About the Author
The <a href="http://www.drivingfear.com"
title="Driving Fear">Driving Fear</a> program offers
self-help techniques for those that suffer from anxiety and fear of driving, or
a phobia about a specific driving situation such as bridges or highways. The
friendly website offers a money back guarantee, 14 day program to cure the fear
of driving. The site includes customer testimonials and provides the
opportunity to ask any questions before committing to purchase the downloadable
e-book.
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