Please notice the shallow breathing of the upper chest wall. This breathing is very inefficient and will escalate anxiety or panic. (Notice the inactivity of the green line which is the diaphragm.)
Please notice the diaphragmatic breathing (green line movement). This breathing is very efficient and will promote relaxation. The strategies that follow will promote diaphragmatic breathing by restricting the upper chest movement and will dissipate sensation of anxiety or panic.
Use both hands to grab the opposite sleeves and pull toward center of chest and then simply breathe. I used this strategy during an MRI for claustrophobia.
Place hands behind head while reclining and simply breathe.
Place hands forward and lean against a wall and simply breathe.
Hold onto a stationary bar (don’t let go) and simply breathe.
Kneel and roll the ball forward and simply breathe.
Lean back against the railing of an elevator and grab the bottom part of the railing and pull up and simply breathe.
Sit with elbows next to chest with hands forward with palms positioned upward and simply breathe.
Just pull the steering wheel toward your body and simply breathe. (This strategy is great for driving over tall bridges or in stressful traffic situations.)
Force yourself to yawn. This maneuver will slow the rate of breathing and will regulate proper breathing during exercise. (This strategy is great for asthmatics that exercise.)
Extend weights above the upper chest and simply breathe.
Pull back on the bow and simply breathe.
Place hands in back and front of person and squeeze the upper chest. Coach the person by saying “breathe”. (This strategy only works with persons that are conscious. Call 911 if there is an airway obstruction.)
Place hands in the hands of the individual sitting. Push downwards as the individual pushes upward. Coach the person by saying ‘breathe”. If this strategy does not work call 911.