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Anxiety Quest

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Breathing with Anxiety

“Breathing is not optional,” I have told many patients who suffer with anxiety. Often when you get anxious your breathing is too shallow and you do not get enough oxygen. Years ago, one treatment for hyperventilating was to use a brown paper bag to help you with carbon dioxide.

I teach my patients with anxiety to breathe intentionally, slowly, and deeply. Deep breathing should happen in a quiet place where you can concentrate and listen to your own breathing.

Try it like this:

  1. inhale slowly counting to five as you breathe in through your nose
  2. hold your breath for the count of five
  3. exhale slowly through your mouth counting to five
  4. hold your breath for the count of five; then repeat

Another way to control your breathing is to sing. When you are singing you have to pay attention to your breath, the lyrics, melody, and harmony. It will make you more intentional in calming yourself.

For more information on what you can do, see the suggestions at

In order to get started with the best ways to deal with anxiety, please call Healthy Counseling Center in Spokane to set up an initial intake appointment to enjoy the breath of life you need. 509.466.6632.

If you would like a free telephone consultation with me to determine best fit for counseling or coaching, then please call Dr. Ray’s cell phone at 509.795.0131.



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