Conscious of breathing anxiety

All sorts of disturbing thoughts rush through your head, your pulse quickens and your breathing gets out of hand. Anxiety gives way to fear, and then you suddenly panic.

You feel confused and overexcited. If these symptoms are familiar to you, then know that you are not alone.

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Actresses Jennifer Lawrence and Emma Stone, musician Brian Wilson of the Beach Boys and singer Taylor Swift, artist Vincent van Gogh and poet Emily Dickinson suffered from paralyzing anxiety attacks.

Everyone knows that anxiety affects the emotional state of a person and prevents him from interacting with the outside world.

However, few people know about the impact that anxiety has on our attention in everyday life. Because of it, the priorities of attention are shifted, which entails a change in the information entering the brain and, consequently, our perception of reality. nine0011

This can have far-reaching consequences. By influencing attention, anxiety can shape a person's worldview and value system in a certain and predictable way. It can also affect our beliefs without our knowledge.

To avoid the distortion of reality caused by anxiety, you first need to understand the mechanisms that regulate attention and how to control them.

According to a metaphor inspired by the work of a talented and progressive American psychologist 19century William James, our visual attention system is much like a searchlight "scanning" the world around us.

This "spotlight of attention" is a limited area of ​​space that is the focus of attention at a certain moment. What gets into it, the brain consciously processes, but what remains outside it does not.

Looking at the world around, a person focuses his attention on the subject that he would like to examine better. Our brain is not able to process in detail an object, text or environment if they are not in the center of attention. nine0011

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Our mind works like a searchlight, helping us notice important details

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The way this works can be seen in the example of a man reading a book in a crowded train car. His eyes move across the page from left to right, line by line. At the same time, the "spotlight of attention" moves from word to word. nine0011

The word on which a person focuses attention is clearly perceived by his consciousness, while the words that lie outside the "spotlight of attention" seem blurry and mostly illegible.

Such localization is necessary because the simultaneous perception of all visual information about the environment would lead to "overload" of the brain, which is a system with limited resources, like a computer.

"Spotlight" allows the brain to focus only on the important, ignoring all unnecessary information. Thanks to this, we are able to perceive the reality around us. nine0011

In most cases, we consciously choose where to focus our attention, but this process is not always under our voluntary control.

At the same time, not all objects and phenomena around us are perceived by us in the same way. So, for example, a bright flash of light or a sharp movement where it should not be, automatically attracts our attention, and it moves to the point where they arose.

Few people like it when something abruptly distracts their attention, but this does not happen by chance. The involuntary switching of attention is necessary in order to immediately notify a person about what is vital for his survival. nine0011

For an ancient man, the reason for the automatic switching of attention could be a prey running past or, if less lucky, an approaching danger - a predator or a dangerous enemy, for example.

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Without the "attention spotlight" we wouldn't be able to read because it helps us focus on a few words while ignoring the rest. nine0011

Snakes, spiders, angry or frightening faces, threatening postures, and weapon-like objects are all capable of drawing our attention. We can say that visual attention prioritizes threats in the interests of self-defense.

Undoubtedly, this function helps a person to survive, but anxiety can make a system for quickly and effectively detecting threats hypersensitive, as a result of which the "spotlight of attention" begins to work to the detriment of a person.

So, for example, you can lose some control over your own attention, because it focuses too quickly on what the brain perceives as a danger, regardless of whether it really is or not. nine0011

And when a person focuses only on danger, negative information takes over his consciousness.

To understand exactly how anxiety can completely change a person's worldview, changing the priorities of attention, think about what it is like for a person with a high level of anxiety to travel by train through a densely populated metropolitan area.

Imagine that you are standing on a crowded subway platform, looking out into the crowd around you. Your attention is automatically attracted to people with an unfriendly expression, while you simply ignore cheerful faces. nine0011

As a result, you feel that everyone around you is a little upset, and your mood deteriorates.

While you are waiting for your stop on the train, you suddenly notice that a large man in a hooded sweatshirt sitting next to you is suddenly putting his hand into his pocket, as if trying to get a weapon.

Luckily, he pulls out a mobile phone from his pocket, but the whole situation makes you wonder what would happen if it was a gun.

As a result, you become even more convinced that the subway is a dangerous place, full of dubious characters and irritated people. nine0011

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Over the course of our evolution, we have developed the ability to spot potentially dangerous objects in our environment, such as spiders, which can be poisonous

Now imagine that this happens all the time. Due to the fact that the threat is a priority, we filter out all the good and perceive only the bad. The cognitive system is overwhelmed with excitement and fear.

This causes anxiety to have too much of an effect on how we evaluate our environment. In fact, to anxious people, the world literally seems to be a frightening and dysfunctional place. nine0011

These radical changes in perception can shape a person's worldview, including their political and ideological beliefs.

For example, a 2009 study showed that anxiety can affect a person's attention in such a way that all people from the Middle East begin to seem dangerous to him. This undoubtedly influences his political views regarding immigration.

As part of the experiment, the researchers asked participants from Western countries with different levels of anxiety to take a computer test. It consisted of pressing a key in response to visual stimuli appearing on the screen. nine0011

First, the subjects saw a word flashing on the screen, and then two faces - an Arab and a European, on each of which a dot from the sight could appear.

The results showed that people with high anxiety responded more quickly to the dots that appeared on the faces of people with an Arab appearance if they were previously shown a word associated with terrorism - for example, "bomb".

This means that when the anxious person was made to think about terrorism, the faces of people from the Middle East were at the center of his visual attention, which indicates the expectation of danger. nine0011

Research findings explain why people with high levels of anxiety often side with politicians who promise to protect the country by banning immigration and imposing tough national security measures.

This is confirmed by the results of another study conducted in 2012 by a group of scientists from the University of Nebraska at Lincoln.

They found that people who pay more attention to negative images tend to lean towards the right politically. nine0011

In one experiment, researchers showed liberal and conservative participants computer-generated collages of pictures with positive and negative connotations.

At the same time, they tracked the subjects' eye movements to see what they were paying attention to.

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If a person is prone to anxiety, the whole world can seem dangerous to him

They found that those whose attention was immediately and permanently attracted to unpleasant and repulsive images - for example, traffic accidents, dead bodies and open wounds - more often identified themselves as conservatives. nine0011

The authors of the study find it logical that people who are more alert and receptive to threats often support center-right politicians who promise to protect society from external threats by strengthening military power and national security, introducing tougher penalties for criminals and discouraging immigration.

In its extreme manifestations, anxiety can have a serious negative impact on human health, but you can change the situation by training your attention. nine0011

What's more, today this can be done with convenient computer programs and even smartphone apps.

The most popular form of training is Attention Bias Modification Training (ABMT for short), also commonly known as Cognitive Bias Modification (CBM for short).

It can include different tasks united by one goal. In standard training, patients see pictures with positive and negative images on the computer screen. As a rule, these are happy and gloomy faces, replacing each other hundreds of times. nine0011

Since anxiety is related to focusing on negative stimuli, patients are asked to select positive images by pressing a key or screen.

By doing this again and again, and ideally for several days or weeks in a row, they get into the habit of paying attention not to the threat and negative information, but to what carries positive information.

Image copyright, iStock

Can we find a way to correct this warped perception of threat and anxiety? nine0011

Dozens of studies have confirmed the effectiveness of this method. Of particular interest is one published in the Journal of the Association for Psychological Sciences, Clinical Psychological Science.

It showed that a 25-45 minute session of ABMT therapy played on a mobile phone reduced threat alertness, subjective anxiety, and observed stress sensitivity.

Patients suffering from anxiety disorders who are unable to receive treatment at the clinic can now also receive psychological help with just a few minutes of an exciting mobile game on the way to work. nine0011

However, some scientists are skeptical about ABMT. In some recent studies, the effectiveness of this type of therapy has been called into question.

Scientists have proven that single sessions of ABMT are no more beneficial than other cognitive-based treatments for anxiety disorders, such as cognitive behavioral therapy, and in some cases even placebo.

Scientist, professor, and licensed psychologist Per Carlbring of Stockholm University admits that these criticisms are valid, but notes that mindfulness training should not be abandoned entirely. nine0011

He explains that according to a meta-analysis, attentional priority adjustment works very well for patients under 37 years of age, especially when it is done in a clinic or laboratory rather than remotely.

Carlbring noticed that ABMT did not reduce anxiety levels only if it failed to adjust the attentional priorities associated with danger.

Therefore, to increase the effectiveness of this treatment method, he suggested using more dynamic tasks with realistic stimuli. nine0011

Carlbring wanted to improve the reliability of this treatment and received a grant to develop and test a new method of attention training using virtual reality. This method works in a more natural way and provides a sense of presence.

"I think moving training into real-life conditions could help us take things to a whole new level," says Carlbring. "I wouldn't be surprised if attention training becomes commonplace by 2020." nine0011

By doing exercises that help us get rid of the constant search for threats and being aware of the effect of anxiety on our attention, we can avoid the consequences of anxiety, such as distorting reality, constantly feeling fear and changing the belief system.

Read the original of this article in English at BBC Future .

How to breathe correctly?

We don't think about how we breathe. The body does this "by itself", without conscious control. However, by controlling our breathing, we can change our state: from stress to relaxation, from despondency to energy. nine0201

Interest in the phenomenon of respiration arose more than two thousand years ago and today is realized in a large number of studies in various fields of medicine.

In the article we understand the mechanics of breathing, explore how breathing affects physical and mental health and how to use it to make your life better.

Contents

• The anatomy of breathing: how it works
• Why do we breathe
• How we breathe
• What prevents you from breathing freely
• Breathing practices
• How to help yourself breathe

Anatomy of respiration: how it works

For a long time there were different opinions about the mechanisms of respiration:

• The School of Hippocrates , the most famous medical school of antiquity, described breathing patterns, but did not connect this process with the lungs .
• Plato argued that breathing is associated with the passage of air through the pores of the skin.
• This is disproved Aristotle - he believed that the role of breathing is to cool the heart .
• An exact description of the respiratory mechanics and the muscles that provide this process, was given by the ancient Roman surgeon and philosopher Galen . However, the “heart-lung” model he described did not correlate with the then prevailing idea of ​​veins and arteries as non-communicating vessels.
• The discovery of oxygen in 1774 was the culmination of research: it was recognized that breathing performs the function of gas exchange .

It is now known that respiration occurs due to complex interactions of neurons distributed throughout the nervous system.

In the human body, there is a whole neural network that generates respiratory rhythms and forms breathing patterns.

Our respiratory center, as well as the centers of sleep and wakefulness, the control of the heart and vascular tone, are located in the medulla oblongata and the pons - they are built along the central part of the brain and form the so-called trunk. The rhythm of breathing is controlled by pacemaker cells (or pacemakers). They create rhythmic impulses of excitation that spread to other cells. nine0011

To inhale, a person uses the muscles of the chest, especially the diaphragm. It tightens and flattens, allowing air to be sucked into the lungs. When exhaling, it relaxes. This naturally releases air from the lungs. Why do we breathe?

Take a deep breath. Now exhale. Did you notice a difference in how you feel before and after? If your breath was really deep, it's not hard to tell the difference. Breathing is a powerful tool for relieving stress, anxiety, and more. It affects many processes in our body: blood pressure, immune function, concentration. nine0011

Every day we take about 20,000 breaths, with each breath our heartbeat speeds up. With each exhalation, it slows down. The nervous system is particularly sensitive to changes in respiratory rate. Deep inhalation and slow exhalation have a beneficial effect on anxiety and general well-being. The more frequently a person breathes, the greater the likelihood of serious health problems.

If breathing is shallow, oxygen does not reach the bottom of the lungs. The tissues of the body do not have enough oxygen, shortness of breath occurs. In the long term - chronic hypoxia, respiratory failure. nine0011

Improper breathing leads to problems with heartbeat and pressure.

Meditative breathing techniques, yoga practices are comparable to respiratory therapy - a whole set of clinical methods designed to restore the respiratory system, and can even be effective in the field of anesthesiology. For example, improve respiratory function, reduce chronic pain. Some types of breathing are known to have an analgesic effect.

How we breathe

Air can enter the body through the nose or mouth. Let's try to figure out how to do it better. nine0011

Breathing through the nose is more productive than breathing through the mouth. The latter reduces the level of carbon dioxide, slows down brain activity and reflexes, and can also lead to dizziness and even loss of consciousness.

If a person constantly breathes through his mouth, his airways narrow. This impedes the passage of air and can cause respiratory failure, which is characterized by various conditions, up to dangerous ones.

Breathing through the nose helps fight infections because the nostrils and sinuses filter and warm the air that enters the lungs and thus get rid of harmful bacteria. In addition, nitric oxide is formed in the sinuses. In small doses, it is harmful to bacteria. nine0011

Breathing through the nose also improves blood flow to the lungs, increases blood circulation, improves oxygen and carbon dioxide levels in the blood, slows down breathing and increases total lung capacity, improves brain function and maintains body temperature.

The difference is not only in nasal breathing or breathing through the mouth. So, a person can breathe only with the chest (when inhaling it expands, when exhaling it narrows), the stomach (more involved in breathing than the chest), equally chest and stomach (this type of breathing is called mixed). nine0011

• Chest breathing

When we breathe in the upper part of the chest, we are talking about chest or costal breathing. This is usually how women breathe.

The fact is that in their airways the air flow becomes turbulent faster, and it takes more effort to provide themselves with oxygen.

When breathing in the chest, the voice is often not clear enough, short. The air comes out unevenly, from this the voice often trembles. Vocalists know this especially well. nine0011

A person who is worried often breathes in this way without even being aware of it.

• Diaphragmatic breathing

Breathing with the active participation of the diaphragm and lower ribs is called diaphragmatic or abdominal. It allows you to increase the volume of inhaled air and improve the saturation of body cells with oxygen. This is how newborns breathe naturally, this type of breathing is inherent in men. People say: breathe with your stomach. nine0011

Diaphragmatic breathing is considered correct. This is slow and deep breathing, which has a positive effect on the brain, cardiovascular, respiratory and gastrointestinal systems. The oxygen content in the blood rises, the exit of gas waste from the lungs is easier, blood pressure and heart rate decrease.

The influence of diaphragmatic breathing on human health requires more careful study. Scientists suggest that it may help treat eating disorders, chronic functional constipation, hypertension, migraine and stress, and may improve the quality of life of patients with cancer, gastroesophageal reflux disease and heart failure. nine0011

What prevents you from breathing freely

Various factors affect breathing: age, lifestyle, diseases, changes in posture.

• Posture

If a person is hunched, does not keep his back straight, the chest is compressed - the lungs cannot be completely filled when air enters. A stooped posture, compared to a normal vertical posture, significantly reduces lung volume, exhalation rate, and provokes lumbar lordosis (forward curvature of the spine). nine0011

Even a change in the position of the head and neck immediately affects the respiratory function: the strength of the diaphragm decreases.

Postures that we take while sitting at computers, using smartphones, tablets, have a negative impact on our breathing. Studies show that frequent smartphone use can lead to the development of musculoskeletal disorders.

Placing patients in intensive care units in a hammock position (pillows under the head and knees to make it easier to lie in bed) reduces the ability of the diaphragm to function optimally. nine0011

• Weight

The more fat, the more tissue presses on the chest and diaphragm. This prevents the lungs from filling when breathing, so the person takes shorter breaths than they need. Asthma is closely related to obesity. The risk of developing this disease increases with increasing body mass index.

Studies show that moderate weight loss, especially a reduction in abdominal fat, the fat stores that accumulate inside the abdominal cavity, improves breathing mechanics. This is largely due to the ongoing increase in lung volume. nine0011

• Stress

Chronic stress plays the same negative role as obesity: it leads to shorter breathing.

When we find ourselves in a stressful situation, we begin to breathe faster and deeper. This is a normal natural reaction. This is how we mobilize our body. However, prolonged stress cannot be compared with such a “march”, and it is imperative to get rid of it so as not to harm yourself as a result of improper breathing. nine0011

• Environment

The body can naturally avoid polluted, smoky air - a person unconsciously takes short breaths to avoid breathing harmful air.

• Apnea

This is a serious sleep disorder associated with damage to the central nervous system. In people with sleep apnea, breathing repeatedly stops and resumes during sleep.

Patients with mild apnea may be unable to breathe 5-14 times per hour, with moderate apnea 15-29. Doctors diagnose severe sleep apnea when a person holds their breath more than 30 times per hour.

If sleep apnea is not treated, there is a high risk of chronic fatigue, as well as diabetes, asthma, heart disease, liver disease. Severe consequences - heart attack, stroke, cerebral hemorrhage. All this is the result of oxygen starvation and a sharp rise in pressure. In very rare cases, complete respiratory arrest with a fatal outcome.

To find out if a person has a predisposition to bronchial asthma and understand the causes of breathing problems, you can use the Atlas Genetic Test. nine0406

Apnea can be suspected by the following signs:

- snoring,

- breathlessness during sleep,

- dry mouth after sleep,

- fatigue even after a full night of sleep.

Sleep apnea is treated with medications that greatly relieve symptoms and help prevent serious complications.

Apnea is treated by a sleep specialist.

• Medications

Opioids, commonly used to treat chronic pain, can cause or exacerbate sleep breathing problems. Painkillers must be used as prescribed and under the supervision of a physician. nine0011

Breathing practices

Proper breathing leads to amazing inner and outer transformation.

Lateral Breathing

Lateral costal breathing, or lateral breathing, improves overall blood circulation, keeps the right muscles active and the person calm.

This is the lateral expansion of the chest during breathing, which causes contraction of the abdominal muscles. In other words, you need to take big breaths with your chest, not your stomach. With each exhalation, the abdominals will tighten and activate more and more. nine0011

Lateral breathing is practiced in Pilates.

Slimming Breathing

Diaphragmatic breathing is believed to promote weight loss. This is true because it increases lung capacity, resulting in more carbon dioxide being exhaled, which helps burn fat. In addition, such breathing lowers cortisol levels and helps the body lose weight. In addition, the muscles involved in breathing become more toned.

Breathing exercises increase resting metabolic rate. nine0011

Breathing for youth

Deep breathing rids the body of excess carbon dioxide and replaces it with a rich supply of oxygen that energizes the cells. Breathing acts as an excellent tonic that improves blood circulation, minimizes the effects of stress on the skin, prolonging youth.

Mindful Breathing

Research shows that mindful breathing exercises are good for a variety of conditions. They promote relaxation, lower blood pressure, reduce the risk of stroke, and improve cardiovascular health. Mindful breathing is also good for digestion and general immunity, which are worsened by stress. nine0011

Conscious breathing is like yoga without yoga. As psychologist and author of Breathe, Belisa Vranich, notes, “Breathing is meditation for people who don’t know how to meditate.”

Holotropic Breathwork

This is a breathing practice based on hyperventilation of the lungs through rapid breathing. It is useful in the complex therapy of common mental conditions such as anxiety and depressive disorders. Can cause positive changes in temperament, increase self-awareness. nine0011

Breath Control

Sit comfortably on the floor or in a chair. Breathe in through your nose. Fill your belly completely with air. When you can no longer breathe, open your mouth as wide as possible, exhale with a "ha" sound. Repeat several times.

Controlled breathing allows you to draw as much air into your lungs as possible, helping to relieve shortness of breath. This is one way to slow down your breathing and make each breath as efficient as possible.

For centuries, yogis have used breath control, or pranayama, to increase concentration and vitality. nine0011

How to help yourself breathe

Paying more attention to your breathing can benefit your health. First of all, avoid breathing through your mouth, as well as shallow breathing.

Conscious breathing, breath control is recommended for everyone. Especially desirable for patients with pulmonary diseases undergoing training and rehabilitation of the respiratory muscles, for athletes seeking to improve their performance.

Today, when masks are to be worn, it is especially important to take time for breathing exercises. They allow you to clear your lungs after wearing a mask for a long time. Moreover, they improve the health of the lungs, increase their volume. nine0011

You can try breathing exercises. Before you start breathing practice, choose a suitable comfortable place for this, put on comfortable clothes.

Try to do your exercises at the same time once or twice a day.

Many breathing exercises take only a few minutes. When you have time, you can do them for 10 minutes or more to get even more benefits.

Deep breathing technique :

1. Lie on your back or sit in a chair with your shoulders, head and neck resting on the back of the chair.
2. Inhale through the nose, fill the belly with air.
3. Exhale through your nose.
4. Place one hand on your stomach and the other on your chest.
5. As you inhale, feel your belly rise. As you exhale, feel your stomach drop. The hand on the stomach should move more than the one on the chest.
6. Take three more full deep breaths. Breathe fully into your belly as it rises and falls with your breath. nine0004

More useful articles on the Atlas blog:

• What are toxins and will detox get rid of them? breathing. Compr Physiol., 2012
• From breathing to respiration. Respiration, 2015
• Chapter 3--networks within networks: the neuronal control of breathing. Prog Brain Res., 2011
• 5 areas of the brain. Postnauka, 2018
• Breathing and health. FBUZ "Center for Hygienic Education of the Population" of Rospotrebnadzor
• Analogy between classical Yoga/Zen breathing and modern clinical respiratory therapy. J Anesth., 2020
• Which breath is the best choice for us and why. FBUZ "Center for Hygienic Education of the Population" of Rospotrebnadzor
• Effects of Diaphragmatic Breathing on Health: A Narrative Review. Medicines (Basel), 2020
• Women breathe harder than men. Science and life, 2020
• Effect of sitting posture on respiratory function while using a smartphone. J Phys Ther Sci., 2016
• Effect of Different Head-Neck Postures on the Respiratory Function in Healthy Males. Biomed Res Int., 2018
• The effect of obesity on lung function. Expert Rev Respir Med., 2018
• The Effect of Posture on the Diaphragm. Physiopedia
• Weight loss via diet and exercise improves exercise breathing mechanics in obese men.

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