When people have an attack of anxiety or experience extreme physical pain, they sometimes get very quick, shallow breaths. This rapid breathing, called hyperventilation, floods the blood with more oxygen than it usually accommodates. When this glut of oxygen reaches the brain, it can cause dizziness and light-headedness. The physical pain or intense anxiety itself can also contribute to the feelings of light-headedness. Taking slow, deep breaths can regulate the oxygen flow and decrease the anxiety response, helping to restore a feeling of balance.
Learning the Technique
Put on some comfy clothes and arrange a bedroom or den so that you can feel peaceful and at ease. You may want to put on some quiet music, for example, or turn down the lights. Lean back or lie down and just watch your own breath for a bit. When you breathe, both your stomach and chest move up and down. Move your breath down into your stomach so that your belly rises and lowers with your breath while your chest remains stationary. This is called belly breathing, or diaphragm breathing. Practice at least 20 breaths into your belly, breathing as slowly and evenly as possible.
Sitting and Standing
Belly breathing on your back can help you deal with episodes of light-headedness, but you might not be able to lie down immediately if you get an attack. Learning to do the episode sitting or standing allows you to use deep breathing whenever and wherever you need it. Try sitting in a chair with your feet planted evenly on the floor and your back straight. Place one hand on top of your belly and the other on your chest. Breathe into your stomach so that you push the hand on your belly out. Then release the breath so that your belly moves back in. Practice breathing slowly and evenly into your belly while sitting. Once you get that, try breathing into your belly while standing up. Make this calm, deep breathing a habit that you take with you every day. It will help to prevent anxiety, light-headedness and tension.
Focusing on Your Breath
Another breathing exercise that can help with light-headedness is to focus more on your breaths. This distracts you from your discomfort and helps calm your mind and body. The most basic way to focus on breathing is simply to count your breaths. On your first exhale, say "one" either mentally or aloud. Say "two" on your second, "three" on your third and so on up to five, then start over again. Another technique you can use is to say, "I breathe in," in your head every time you breathe in and, "I breathe out," when you breathe out. You can use this technique alone or combine it with abdominal breathing for a more effective exercise for light-headedness.
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