THE PATH: ANXIETY & PANIC ATTACK ELIMINATION PROGRAM THE PATH: ANXIETY & PANIC ATTACK ELIMINATION PROGR | Page 37

please practice it while you are in a calm
state.
Usually when you breath you can feel
your shoulders and chest rising. Follow
these steps to learn diaphragmatic
breathing:
1. Lie on your back on a flat surface (or
in bed) with your knees bent. You can use
a pillow under your head and your knees
for support, if that is more comfortable.
2. Place one hand on your upper chest
and the other on your belly, just below
your rib cage.
3. Breathe in slowly through your nose,
letting the air in deeply, towards your
lower belly. The hand on your chest
should remain still, while the one on your
belly should rise.
4. Tighten your abdominal muscles and
let th em fall inward as you exhale through
pursed lips. The hand on your belly
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