Help me control my breathing again

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I’ve been having severe anxiety for a couple of weeks; have obsessive compulsive disorder and autism , so things have all gone a bit haywire . Initially GP gave me diazepam, then mirtazapine which is working to help me sleep . Also now added in propanolol .

I’ve had no cough, no fever . Just the horrible sensation that I need to take lots of very deep breaths - until I feel something ‘shift’ at the bottom of my lungs, like when you’re crying and can’t stop sobbing . I’ve been doing it for 24 hours now . I can walk around, shower, exercise fine - it’s just as soon as I sit down, I’m needing to sigh constantly and not settled until I’ve done a huge breath every 2 or 3 minutes .

I’ve previously had the same after surgeries when on very high levels of opiates or when very, very anxious . I remember having the same years ago aged about 21, and GP at the time said she was convinced it was anxiety and often had the same issue .

I’m getting desperate for it to stop as I’m shattered, and it’s starting to hurt my chest . It’s fine when I’m not thinking about it, distracted or reading or sleeping or something but as soon as I remember I start again .

Is there anything I could do that would make it ease off - I don’t want to phone 111 as I’m scared they’ll say ‘corona’ and take me away somewhere .

It sounds like anxiety causing hyperventilating. I’m no expert but would suggest focussing on breathing out rather than in to try to level off??

That's beyond me - who do you normally call when you get high anxiety?

If you call 111 there's a non corona option. They might not send someone and you don't need to worry about getting taken away for corona, they don't even do this with all corona coronas.

Can you phone them, get a nice drink and put on something soothing whilst you're on hold?

I take it your gp's not there?

I get this and it is literally a case of distraction distraction distraction. Usually a sleep will help to keep it at bay for a while for me if you could manage a nap?
Anxiety is horrible

Download a breathing app, I can google and find one for you if you like? I’ve seen them advertised.
When I need to manage my anxiety, I breath deep into my heart, start to gradually slow my breathing down and count in for 6 hold for 6 and out for 6, if you can’t get to that straight away you can slowly build up to it.

But a regular app might help you to focus on

They won’t take you away for having coronavirus unless you can’t manage at home.

Some of the apps, I always hear good things about Calm

You poor thing.

For me, a mindless game (an infinite runner like Temple Run) while listening to a podcast can help a lot.

Sounds like anxiety. I have had this many times over the years. Sleep and distraction and it will eventually pass

Thank you , will give Calm a wee go, and try to slow down a bit . If it doesn’t settle within a couple of hours will definitely do a 111 ! I know they have an additional mental health line up here that opens after 6 so could try that if it’s not easier within a couple of hours .

Usually would just call 111 but to be honest it hasn’t felt this bad in years and years, it’s an extreme point at the moment sadly . Was always around rationalising stuff and being told my fears weren’t real, now that they kind of are it’s very hard . Eg was always told the outside world isnt dangerous, other people aren’t going to hurt me - and now that’s not so true, which is very difficult to cope with .

Try ‘belly breathing’. So, when you breathe in through your nose push your tummy out. Then breathe out through your mouth.

Can open up your lungs a bit and make you feel like you are getting a better breath :)

Have you taken propranolol before? I understand breathlessness is a side effect. I don't know if it could be a side effect of your other drugs, but I stopped taking Citalopram mainly mostly because of this side effect.

Are you sitting up? Push your feet into the floor. Sit right back in your chair, try and feel the floor against your feet, the surface of the chair beneath your legs/bum/back.

One thing I was recently told about breathing - no idea of the truth in it but worth a try:

Basically the in breath isn’t going to relax you as that’s the body preparing to “fight or flight” etc. It’s the out breath that relaxes the body, that’s why some breathing exercises suggest breathing out for longer than in. So for now even if you’re breathing quickly, in for two, out for three would still be good as you try and slow it

Try the app breathe easy it’s free and I find it good in similar situation

Belly breathing is great! That’s another one I learned in therapy. You can put one hand on your chest, the other on your belly. Focus on making the chest one stay still while the belly one rises as you breathe in.

Also attaching an image of a breathing exercise - hold one hand up and trace the outline with your other finger, as you breathe in and out. Might give a focus. Just make sure you don’t rush the out breath - if you need to trace longer on those bits it’s fine.

(Sorry for bombarding you BTW obv don’t try all this at once!)

Really recommend the Calm app. It's pretty expensive but you get 7 days free. The meditation and breathing exercises are helpful.

Concentrate on not breathing. Your body will kick in and breathe normally. Doctor told me to do this when I used to have panic attacks and think I couldn't breathe.