Understanding Breathing, Anxiety, and Stress Management

 
Breathing
“A lung’s got to do what a lungs got to do”
 
Amy Sewall  BSN/RN
 
Agenda
 
Breathing Overview
Anxiety
Hyperventilation
Stress/Anxiety Reduction Methods
Relaxation Techniques
 
Note: Check with a physician before starting any exercise
 
Breathing - Overview
 
 Average of 
3K
 to 
5K
 gallons of air every day
 
2 Things accomplished:
 
1.
Supplies body with oxygen to burn food, release energy and for organs to work
properly.
2.
Expels Carbon Dioxide – (waste product of the body’s metabolism)
Breathing Process
 
Breathing Process Continued
 
 
Blood is the “highway” for nutrients to and from  the
body
 
Bottom Line:  VERY IMPORTANT FOR YOU TO LIVE
AND BE HEALTHY   
 
Anxiety
 
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Nearly a quarter of the adult population will suffer from an anxiety disorder at
some time during their life.
 
What is Stress?
 
 
 
Stress is different for each of us.  What is
stressful for one person may or may not be
stressful for another; each of us responds to
stress in an entirely different way.
 
Acute Vs. Chronic
 
Is Stress Bad?
 
 
Stress is to the human condition what
tension is to a violin string
.
 
How Do You Manage Stress?
 
Talk with Support Network.
Set a schedule.
Schedule breaks.
Find healthy ways to manage stress.
Set Boundaries.
Get to know others who share your goals, who
have qualities which to admire, and who are
willing to help.
 
ASK FOR HELP!
 
Monitor your stress level and seek help if you
experience time management problems,
social isolation, concentration difficulties,
physical or emotional symptoms.
 
Seek early assistance..problems become more
difficult to manage the more they go on.
 
Hyperventilation
 
Common Causes:
Anxiety
Panic   (“Air Hunger”)
Stress
 
 
Signs and Symptoms of Hyperventilation:
1.
Light Headedness
2.
Dizziness
3.
Sweating
4.
Rapid Heart Rate
5.
Tingling and Numbness in Hands and Feet
6.
Chest Pain
 
 
Relaxation Techniques – (Just Breathe)
 
Breathing is “Natural” tranquilizer
 
Breathing:
Detoxifies and releases toxins
Releases tension
Relaxes mind and body/ brings clarity
Increases muscles
Strengthens immunes systems
 
                     Relaxation Techniques Continued
 
 
 
 
Exercises
 
4-7-8 Relaxation Breathing Exercise
Dr. Andrew Weil
 
Sit with back straight
Place the tip of tongue against ridge of tissue just before
upper front teeth
Exhale completely through mouth making whoosh sound
Close your mouth and inhale quietly through your nose to the
mental count of 4
Hold breath for count of 7
Exhale completely through your mouth making the whoosh
sound to the count of 8
Repeat cycle 3 more times for a total of 4 breaths.  Do not do
more than 4 breaths at one time.
 
 
Abdominal Breathing Exercise
 
Place one hand on your abdomen right beneath your rib cage
Inhale slowly and deeply through your nose into the bottom
of your lungs.  If you are breathing from your abdomen, your
hand should actually rise
When you have taken in a full breath, pause for a moment
and then exhale slowly through your nose or mouth.  As you
exhale, allow your whole body to let go (limp like a rag doll)
Do ten slow, full abdominal breaths.  Try to keep your
breathing smooth and regular.
Slow inhale..pause…slow exhale..10
Slow inhale..pause…slow exhale..9
 
Progressive Muscle Relaxation
 
Tensing particular muscle groups for 7 to 10 seconds
Concentrate on what is happening...feel the buildup of
tension.
Release the muscle abruptly and then relax for 15 to 20
seconds before going to the next muscle group.
Muscle groups to work:  fists, biceps, triceps, forehead, eyes,
jaw, back of neck, shoulders, chest, stomach, lower back,
buttocks, thighs, calf muscles and toes.
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Explore the crucial role of breathing in supplying oxygen to the body and expelling carbon dioxide, learn about anxiety disorders affecting millions, understand stress and its impact on health, and discover effective stress management techniques like setting boundaries and seeking social support. Remember, managing stress is essential for overall well-being!


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  1. Breathing A lung s got to do what a lungs got to do Amy Sewall BSN/RN

  2. Agenda Breathing Overview Anxiety Hyperventilation Stress/Anxiety Reduction Methods Relaxation Techniques Note: Check with a physician before starting any exercise

  3. Breathing - Overview Average of 3K to 5K gallons of air every day 2 Things accomplished: 1. Supplies body with oxygen to burn food, release energy and for organs to work properly. 2. Expels Carbon Dioxide (waste product of the body s metabolism) Breathing Process

  4. Breathing Process Continued Blood is the highway for nutrients to and from the body Bottom Line: VERY IMPORTANT FOR YOU TO LIVE AND BE HEALTHY

  5. Anxiety Nearly 40million people in the United States have suffered from panic attacks or other anxiety disorders in the past year. Nearly a quarter of the adult population will suffer from an anxiety disorder at some time during their life.

  6. What is Stress? Stress is different for each of us. What is stressful for one person may or may not be stressful for another; each of us responds to stress in an entirely different way.

  7. Acute Vs. Chronic

  8. Is Stress Bad? Stress is to the human condition what tension is to a violin string.

  9. How Do You Manage Stress? Talk with Support Network. Set a schedule. Schedule breaks. Find healthy ways to manage stress. Set Boundaries. Get to know others who share your goals, who have qualities which to admire, and who are willing to help.

  10. ASK FOR HELP! Monitor your stress level and seek help if you experience time management problems, social isolation, concentration difficulties, physical or emotional symptoms. Seek early assistance..problems become more difficult to manage the more they go on.

  11. Hyperventilation Common Causes: Anxiety Panic ( Air Hunger ) Stress Signs and Symptoms of Hyperventilation: 1. Light Headedness 2. Dizziness 3. Sweating 4. Rapid Heart Rate 5. Tingling and Numbness in Hands and Feet 6. Chest Pain

  12. Relaxation Techniques (Just Breathe) Breathing is Natural tranquilizer Breathing: Detoxifies and releases toxins Releases tension Relaxes mind and body/ brings clarity Increases muscles Strengthens immunes systems

  13. Relaxation Techniques Continued

  14. Exercises

  15. 4-7-8 Relaxation Breathing Exercise Dr. Andrew Weil Sit with back straight Place the tip of tongue against ridge of tissue just before upper front teeth Exhale completely through mouth making whoosh sound Close your mouth and inhale quietly through your nose to the mental count of 4 Hold breath for count of 7 Exhale completely through your mouth making the whoosh sound to the count of 8 Repeat cycle 3 more times for a total of 4 breaths. Do not do more than 4 breaths at one time.

  16. Abdominal Breathing Exercise Place one hand on your abdomen right beneath your rib cage Inhale slowly and deeply through your nose into the bottom of your lungs. If you are breathing from your abdomen, your hand should actually rise When you have taken in a full breath, pause for a moment and then exhale slowly through your nose or mouth. As you exhale, allow your whole body to let go (limp like a rag doll) Do ten slow, full abdominal breaths. Try to keep your breathing smooth and regular. Slow inhale..pause slow exhale..10 Slow inhale..pause slow exhale..9

  17. Progressive Muscle Relaxation Tensing particular muscle groups for 7 to 10 seconds Concentrate on what is happening...feel the buildup of tension. Release the muscle abruptly and then relax for 15 to 20 seconds before going to the next muscle group. Muscle groups to work: fists, biceps, triceps, forehead, eyes, jaw, back of neck, shoulders, chest, stomach, lower back, buttocks, thighs, calf muscles and toes.

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