Re: Control

[Guest guest]

hi Ivor

I have seen slow controlled regular breathing used to control tension and

anxiety as well as progressive muscle relaxation. If that was

Combined with acceptance and defusion to deal with the anxiety symptoms it

should work. Best wishes from your friend Francis

>

> I'd like to introduce a new topic here which I hope will take us away from the

discussion of religion which has nothing whatsoever to do with this group but

seems to have created more than a little anger.

> I'd like to raise the issue of breathing in relation to anxiety and panic:-

> If I were 5 feet tall and weighed 22 stone (300lbs) I am sure my Dr would tell

me to eat less to control my weight.

> If I was an alcholic I am sure my Dr would tell me to control my drinking in

order to cure my problem.

> If I suffer with anxiety and/or panic and therefore over-breathe should I

learn to control the amount I breathe just as control of food intake and intake

of alcohol are accepted by everyone.

> ivor

>

[Guest guest]

Hi Ivor,

I think " control " is a double-edged sword in the context of ACT. Slower

breathing from the belly rather than the chest may certainly reduce the

physiological effects of anxiety, but it probably won't have any effect on the

thoughts behind the anxiety (unless they're immediately related to

over-breathing).

Chad LeJeune provides several breathing exercises in The Worry Trap (an

excellent book for anxiety). But he also warns against using breath control in

an attempt to block out unwelcome thoughts and feelings, and instead suggests

using belly breathing and muscle relaxation to *let go* of the urge to control

the experience of the moment. As always, I find this easier in theory than in

practise!

Best wishes,

Tom

>

> I'd like to introduce a new topic here which I hope will take us away from the

discussion of religion which has nothing whatsoever to do with this group but

seems to have created more than a little anger.

> I'd like to raise the issue of breathing in relation to anxiety and panic:-

> If I were 5 feet tall and weighed 22 stone (300lbs) I am sure my Dr would tell

me to eat less to control my weight.

> If I was an alcholic I am sure my Dr would tell me to control my drinking in

order to cure my problem.

> If I suffer with anxiety and/or panic and therefore over-breathe should I

learn to control the amount I breathe just as control of food intake and intake

of alcohol are accepted by everyone.

> ivor

>

[Guest guest]

"As always, I find this easier in theory than in practice!"Yes, it is.A few weeks ago I bought a little digital kitchen timer to use while practising the Ten Deep Breaths technique (Chapter 7 in The Happiness Trap). With not a little resolve I attempted the exercise. It was at night, in the spare room where I have my computer and do much of my work, and the only sound was from the fan of a small heater. I closed my eyes and focused on that sound and tried to keep my focus there, but every now and then my mind would wander and I would bring my focus back to the sound, again and again, while continuing deep breathing -- breathing in until my lungs were full, then exhaling until no air was left to exhale. At ten minutes the timer chimed and, surprisingly, startled me.I felt relaxed and light-headed -- probably as a result of the breathing -- and I felt good because I had done something I seem to have a strong aversion to doing, and if anything, ACT is much if not all about doing. I'm great at understanding theory and grasping the gist of the ideas expressed in a multitude of self-help books, but when it comes to actually doing, I am way less than successful. Still, I did manage it once, and if I managed it once, I can manage it again.M.> >> > I'd like to introduce a new topic here which I hope will take us away from the discussion of religion which has nothing whatsoever to do with this group but seems to have created more than a little anger.> > I'd like to raise the issue of breathing in relation to anxiety and panic:-> > If I were 5 feet tall and weighed 22 stone (300lbs) I am sure my Dr would tell me to eat less to control my weight.> > If I was an alcholic I am sure my Dr would tell me to control my drinking in order to cure my problem.> > If I suffer with anxiety and/or panic and therefore over-breathe should I learn to control the amount I breathe just as control of food intake and intake of alcohol are accepted by everyone.> > ivor> >>

[Guest guest]

Hi Ivor,

So, overeating causes weight problems and drinking too much causes alcoholism

but does 'over breathing' cause anxiety, or is it more just a symptom?

I think what our mind does in response to incoming messages (what we perceive

with our senses) causes anxiety. If we keep a check on what our mind's up to

and practice letting unhelpful thoughts pass by or if they insist on sticking

around, then consciously defusing from them and use 'expansion' to accept the

feelings that inevitably come up... this is what will prevent anxiety.

It's such a beautifully simple set of ideas, but takes a fair bit of effort to

keep doing it. Worth it though, don't you think?

Leonie.

>

> I'd like to introduce a new topic here which I hope will take us away from the

discussion of religion which has nothing whatsoever to do with this group but

seems to have created more than a little anger.

> I'd like to raise the issue of breathing in relation to anxiety and panic:-

> If I were 5 feet tall and weighed 22 stone (300lbs) I am sure my Dr would tell

me to eat less to control my weight.

> If I was an alcholic I am sure my Dr would tell me to control my drinking in

order to cure my problem.

> If I suffer with anxiety and/or panic and therefore over-breathe should I

learn to control the amount I breathe just as control of food intake and intake

of alcohol are accepted by everyone.

> ivor

>