Relief From Anxiety - Breathe Like An Opera Singer

We all feel waves of apprehension and anxiety gathering around us from time to time. It can appear in specific situations where we have been fearful in the past. Many of us become anxious at large social events or even small gatherings with strangers. Many individuals are claustrophobic, feeling trapped in a confined space. When we hear the final thud of the heavy airplane door being closed and know that we must remain in our seats during takeoff, a shudder of fear runs down our spines, lifts the fine hairs on the nape of our necks, and accelerates our heart rhythms. Anxiety can be unpredictable, its source as mysterious as the synapses firing in our brains in a single moment.

Anxiety, like nausea brings a sense of dread and helplessness. It will mask itself in mild discomfort that interrupts a flow of thought, a remembrance or reverie or it can strike like psychophysiological lightening that puts us in a disorienting state of emotional chaos and terror. What can be do to reduce our anxieties? The key is learning how to breathe properly. A noted psychologist, an expert in biofeedback, once told me that the only people who know how to breathe correctly are opera singers. They are trained to breathe from the diaphragm.

Sit in a comfortable chair with your back straight (not tensed) and your feet on the floor. \r You can also lie down to do this exercise. The diaphragm is located at the center, below the rib cage and above the abdomen. The diaphragm is shaped like a bowl that is upside down Press the fingers of your right or left hand gently against the diaphragm. Inhale through the nose. As you inhale you will feel a slight resistance between your fingers and the diaphragm. The inhalation brings air into your lungs. When you exhale through the nose, the air is released from the lungs. Each individual learns through practice how many counts are optimal on the inhale and exhale cycle. Do what is comfortable for you.

When lying down, I have found that placing the tips of the fingers of both hands facing one another on the diaphragm can be helpful in learning to recognize the action of the diaphragmatic breath. This kind of breathing accesses more air for inhaling and exhaling. Practice diaphragmatic breathing consistently for short periods a few times a day. Diaphragmatic breathing calms the nervous system.

An advanced yoga teacher whom I have known for many years always says: \"The breath is your best medicine.\"

Linda Martinez-Lewi holds a Ph.D. in clinical psychology and is a licensed marriage family therapist. She has extensive clinical training in narcissistic and borderline disorders. Dr. Linda Martinez-Lewi is the author of the book \"Freeing Yourself From the Narcissist in Your Life.\"

Dr. Martinez-Lewi has worked for many years with patients experiencing psychological problems as a result of personal and professional relationships with narcissistic personality disorders. She has clinical experience treating patients suffering from childhood trauma, anxiety disorders, and depression.

Dr. Martinez-Lewi has been interviewed on numerous radio talk shows throughout the country.

Visit her website at: http://www.thenarcissistinyourlife.com

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