Overcome Fear of PHYSICAL sensations
‘Interoceptive’ Exposure Practice
Exercise 6
Shortness of breath
A feeling that you can’t breathe
ANXIOUS THOUGHTS
“I will stop breathing” “I will suffocate”
ALTERNATIVE PERSPECTIVE
This is another common symptom of anxiety. The fight or flight response causes tension in the neck and throat. This gives the feeling of not being able to breath. It is actually impossible to stop breathing because of a panic attack.
BREATH THROUGH A STRAW for one
minute – with your nose held closed
DROP SAFETY BEHAVIOURS
ie. Don’t try to take deep breaths.
ADDITIONAL EXPERIMENT
Hold your breath for as long as you can.
OBSERVE
The effects of anticipatory anxiety, misinterpretation, catastrophisation and changes in the degree of belief in the old thoughts as you implement your alternative perspective.
REFLECT
ie. I did not stop breathing. Even when I tried to stop breathing my body forced me to breath eventually