Do you feel short of breath? Do you often worry that you're
not taking in enough air? Do you fear that you're going to
stop breathing and faint, or even die from feelings of
suffocation?

You're not alone. Concerns about breathing are common
among anxiety sufferers. When you're feeling anxious, it's
easy to believe that your shortness of breath means that
you're in grave physical danger, when in reality you're not.

There are several things you can do to overcome concerns
about breathing. First, consult your doctor to determine if
asthma, allergies, emphysema, obesity, or another illness
may be causing the symptom and seek appropriate
medical treatment as needed.

Once you've completed a medical examination and have
confirmed that no ailment is involved, educate yourself.
Finding out the reasons for your feelings can help
alleviate your breathing concerns and reduce your
anxiety.

Here are nine breathing myths and realities that will
help you breathe easier (no pun intended).

Myth #1
"If I feel like I'm short of breath, that means I'll die from
suffocation."

Fact
Feeling short of breath and suffocating are two completely
different things. When the body's self-protective "fight or
flight" response is triggered, the neck and chest muscles
tighten, which can make it feel difficult to breathe. This
has nothing to do with suffocation.

No matter how difficult it feels to breathe, it's impossible
for your chest muscles to be so tight that you suffocate.
Even though this sensation may feel uncomfortable, it is
harmless.

Myth #2
"If I feel like it's difficult to breathe, that means I'm not
getting enough oxygen."

Fact
If you feel like it's difficult to breathe, it's likely that you
are over breathing, also known as hyperventilation
syndrome. Your symptoms are caused by breathing
too frequently, not from a lack of oxygen.

Over breathing is an excessive rate of breathing that
causes a loss of carbon dioxide. This loss of carbon
dioxide results in the fight or flight response, which
can trigger intense physical symptoms such as
feelings of choking, gasping, being smothered,
panic, trembling, and feeling like you're dying, to
name a few.

This pattern of breathing feeds on itself because the
more you over breathe, the lower your carbon dioxide
levels get, and the more intense the symptoms become.
It's a vicious cycle.

Hyperventilation syndrome is a common problem that
is estimated to affect about 10% of the population.
It is not dangerous, and is easily alleviated by
deep breathing. Deep breathing involves deliberately
learning to slow your breathing rate and breathe from
the diaphragm (a muscle in the lower abdomen).

Myth #3
"If I was hyperventilating, I'd know it."

Fact
You may take shallow, frequent breaths and not even
realize it. Hyperventilation does not necessarily mean
that you are breathing loudly, or visibly gasping for air.

Some people tend to over breathe when they are in an
anxiety-producing situation only. Others over breathe
all of the time.

Take a breath and observe yourself. If your chest or
shoulders move when you breathe, you're probably
breathing from your chest, which can lead to
hyperventilation.

If you take more than 15-17 breaths per minute while
resting, this can also signal over breathing.

Myth #4
"Feeling short of breath (like I'm suffocating, choking,
etc.) is dangerous."

Fact
These feelings can be scary and may feel uncomfortable,
yet they are NOT dangerous (assuming you've had a
clear medical exam). What's important to realize is that
if you feel short of breath or tend to over breathe, you
can learn how to change it.

YOU are in control. Train your body to react more calmly
by using deep breathing and relaxation techniques.

Myth #5
"If I faint or stop breathing for a few moments, I'll die."

Fact
Our bodies are hard-wired to breathe. If you stop
breathing your body's built-in reflex mechanism will
naturally kick in. You'll gasp for air and automatically
start breathing again.

When you faint, your autonomic responses kick in and
you start breathing automatically! You will breathe even
though you're not thinking about it. 

Myth #6
"If I feel short of breath, I need to breathe faster to get
more air."

Fact
Some people think that when they feel short of breath,
they need to breathe more often. The opposite is true.
The more you over breathe, the lower your carbon dioxide
level becomes and the more intense your symptoms get.
Focus on taking slow, deep breaths from the diaphragm.

Myth #7
"To get a deep breath, I should breathe from my chest."

Fact
Chest breathing creates shallow breaths, not deep ones.
To get a deep, restorative breath, learn how to breathe
from the diaphragm.

Myth #8
"I need to constantly worry about my breathing and
monitor myself to make sure I keep breathing."

Fact
As we previously discussed, the body is hard-wired to
breathe. Stop watching yourself to make sure you will
continue breathing. You will!

After all, your body can't help but breathe. It's a process
that even babies do naturally, without thinking about it.

Concerns about breathing fuel anxiety and make it feel
more uncomfortable to breathe. Instead of worrying and
constantly monitoring yourself, channel your thoughts and
energy into a productive solution. Learn deep breathing
techniques (like those in our Conquer Anxiety Success Program).
Practice them daily until they become second-nature to you.

When you think about your breathing, think thoughts that
reflect the type of breathing you want to create. Instead
of worrying that you're choking, for example, say to
yourself: "My breathing is slow, deep, and restful. My
throat feels open and it's easy to breathe."

Myth #9
"I'm the only one that feels this way. I should keep my
concerns about my breathing secret."

Fact
Millions of people feel the way you do. You are not alone.
Whenever you are confronted with a fear about breathing,
or feel short of breath, remind yourself of the reality --
you are SAFE, and you continue to breathe automatically.
Although these sensations may be uncomfortable, they
are harmless.

By naming your fears about breathing and bringing them
out into the open, they lose their power over you.