On Session Two - Will the knot in my stomach ever go away

Spectro49 · Post by **Spectro49** » Mon Feb 11, 2008 12:20 pm

Hi, I am in session two and am having a hard time doing the breathing exercise, does anyone else find it hard to inhale 2 and exhale 4 without hyperventalating? Just wondering. Maybe if I get more into the program I'll find it easier or maybe I am expecting too much too soon? I'm up for any suggestions. Thanks,

Karen

deedee00 · Post by **deedee00** » Mon Feb 11, 2008 12:35 pm

Hi,

I can relate to the breathing issue. I can't exhale for 4 seconds. I just started the second week so I just use the 2 second inhale and 4 second exhale as a gauge. When I don't try so hard I find myself relaxing easier. Sometimes I find it hard just to slow down or shut off my To Do List when I should be relaxing. Good luck!

Guest · Post by **Guest** » Mon Feb 11, 2008 12:51 pm

Thanks anglem, I think I was trying too hard to master it or something and was getting frustrated because it wasn't calming me down:)

*slimjim · Post by *slimjim » Mon Feb 11, 2008 4:33 pm

I know the 2 in, 4 out thing is mainly just a guideline. I, too, can't breathe out to the count of 4... I can maybe get to 3. I don't worry about it. As long as I am breathing properly and it feels good to me, I go with that. The relaxation then kind of take care of itself. Good luck and , who knows, some day both of us may be able to breathe to 4!

Guest · Post by **Guest** » Mon Feb 11, 2008 5:00 pm

Hey Karen, the breathing exercises is one of the things that gets me through..before I learned the exercises..the panic attacks would just spiral and spiral ..it's not necessarily if you can hold your breath for four counts..even if you can only get to two..it's the counting that diverts your mind from the panic..you can't think about the panic if you're thinking about counting and your breaths..and then the soothing talk helps me too, before I knew what was happening to me..I thought I was dying all the time..now it helps to read through the thoughts that I'm not dying , it's just anxiety and I'm going to get through this..everything's going to be allright!!

Guest · Post by **Guest** » Wed Feb 13, 2008 12:30 pm

well actually I can exhale 4 but I have a hard time just inhaling to 2 I tend to hold my breath but I think I will get the hang of it, like ivorysongbird says don't focus on the breathing so much it's the counting that will help take your mind off of it.
Thanks anyway, I hope recovery comes to you soon!

Guest · Post by **Guest** » Wed Feb 13, 2008 12:34 pm

Hi ivorysongbird, thanks for the suggestion on the breathing, i never thought of the counting taking my mind off of anxiety, i was getting more frustrated with the technique lol! I know when I count one, two when exercising that seems to help. I find that saying "it's only anxiety" somewhat helps.

Guest · Post by **Guest** » Wed Feb 13, 2008 3:14 pm

Hey spectro..I know before I had this program..I just kept going to the hospital..and they would just let me lay there until it passed, checked my heart rate..and act like it was nothing..finally the one hospital I went to the doctor gave me a name for what I was going through..before that I thought I was dying or had a brain tumor or something..so when I got this program and found out i'm not dying, it's anxiety..and it will pass..was such a revelation for me..Yes, I still get anxiety attacks..but atleast I know what to do when one starts..and I always have my book with me..I'm starting the program for the second time, the first time I didn't follow each step and learn each step properly..I just went directly to what to do when you're having a panic attack..and that helped immensely..in fact, there was many a night that the calming words were what got me through the night..alot of times it took all my might just to focus on the words on the paper, because my mind wanted to tell my that I was dying..so this time I'm going to follow each step and practice the tools..and hopefully this time next year I can just look at this time of my life as a learning and growing experience in my life..maybe it will give me the courage to move on with things that I've been procrastinating in too..

Guest · Post by **Guest** » Wed Feb 13, 2008 5:23 pm

spectro49
i was definetly in ur shoes not too long ago. it is hard to inhale for 2, and release. the key is u really have to force urself to relax. hard as it sounds. and i know ur probably trying. but u really have to close ur eyes and visually see a happy place. a place that makes u feel calm. for me i like to visualize church or jesus. or baby puppies. anyhow. once u think of something calm and happy. the breathine automaticaly takes control. if ur trying to hard to breathe, ur not gonna be able to master it. really tell yourself. "im ok, calm down, everything is going to be fine" "im going to just breathe, and all my worries will go away". the reason it seems so hard, is cause u have not found a way to calm ur mind down. its still racing, and thoughts are very powerful.but i do wish u luck. dont worry, its gonna happen. patience is key...

BookOfPsalms · Post by **BookOfPsalms** » Fri Feb 15, 2008 3:19 am

Thanks for the email, I am telling myself it's only anxiety, sometimes it helps and sometimes I have to work at it a little harder and tell myself more positive things.