please help- I don't know how to breathe properly - holding breath constantly

[aesedr]

It's been going on for a few years now and it's affecting my sleep.

I'm constantly holding my breath. Like absolutely always. Even in my sleep. If I try and consciously relax and breath normally I last about 5 seconds before holding my breath again. It's constant. I can inhale but it seems at the exhale part I sort of don't exhale fully and hold it in.

It's actually worse in my sleep as I never have a chance to notice it and stop it. I wake up with extremely sore neck and shoulders.

I don't understand why I do this. I can say that I started doing this after the birth of my DD. Do you think something isn't right with my diaphragm? It doesn't feel different though. I have a very weak core - could it be that?

I don't understand what the problem is. I'm not even stressed I don't know how to stop it.

I've tried googling but can't find anything. I try to understand the mechanism of breathing for any clues but I can't find any answers.

Not sure where you are but I’ve attended breathwork classes (NI) and there are some videos from the organiser, David Toney, hang on I’ll find a link

Sounds like anxiety. There's lots of meditation/mindfulness videos on YouTube.

www.david-toney.com/breath

Have a read and see if any of the info helps, even if just to give you more ideas for avenues to explore.

I found it very useful to help me cope with a trauma that had me breath-holding as part of a freeze-fear response and doing some of the exercises before bed helped improve the accompanying insomnia.

Have a look at Disordered Breathing book. Will try and link.

The best exercise from the book, and by far, is as follows:

Lie down
Put a 1kg or 500g bag of rice just below your belly button
Breathe in and out with the aim of making the bag of rice rise and fall
Do this for like 5 minutes twice a day, longer if possible

I guarantee it helps as you then naturally continue it.

I would get it checked out. It could be low iron, so a blood test would be a good start.

I’d also be speaking to GP because sleep apnea (?) might need physical intervention.

I have relatives who’ve had nose operations or use cpaps as their conditions warranted that additional intervention.

Stop googling, see a doctor.

I second the disordered breathing advice above, I had this after covid and have corrected it with those type of exercises. I used a private respiratory physio but you can find guidance online too

See a doctor in the first instance, op.

If you have a problem with your breathing, you need to see a doctor!

For goodness sake OP! You need to breathe to stay alive so the very first thing to do is get off Google and talk to an actual doctor. It could be well be anxiety or whatever but it is imperative that you exclude any physical cause. If you’re stopping breathing in your sleep, this needs to be addressed as a matter of urgency.

Definately see a doctor, but in the meantime have you tried Yoga.

This was a symptom of a thyroid issue for me, apparently a fairly rare one

Definitely go get checked out by a gp, it might be something, it might be nothing but its worth getting checked for peace of mind

Hi OP, I had been doing this for a long time due to PTSD. It was noticed by a therapist - I had no idea I was doing it! But things have improved a lot and there is hope for you so please reassure yourself that you will be able to overcome this.

@Sacreblue

www.david-toney.com/breath

Have a read and see if any of the info helps, even if just to give you more ideas for avenues to explore.

I found it very useful to help me cope with a trauma that had me breath-holding as part of a freeze-fear response and doing some of the exercises before bed helped improve the accompanying insomnia.

Thank you for this. I'll have a look through this evening.

I'd say it's nothing to do with the mechanism for breathing, or your lungs. It's classic anxiety.

See a doctor and go to a yoga class

@MistySkiesAfterRain

Have a look at Disordered Breathing book. Will try and link.

The best exercise from the book, and by far, is as follows:

Lie down
Put a 1kg or 500g bag of rice just below your belly button
Breathe in and out with the aim of making the bag of rice rise and fall
Do this for like 5 minutes twice a day, longer if possible

I guarantee it helps as you then naturally continue it.

I would get it checked out. It could be low iron, so a blood test would be a good start.

Thank you. I've had a quick Google and can only find this book. Is it this one?

www.amazon.co.uk/Recognizing-Treating-Breathing-Disorders-Multidisciplinary/dp/0702049808?tag=mumsnetforu03-21

I will try the exercise you mentioned.

@Sacreblue

I’d also be speaking to GP because sleep apnea (?) might need physical intervention.

I have relatives who’ve had nose operations or use cpaps as their conditions warranted that additional intervention.

I did see the gp last year about it affecting my sleep and was sent for sleep study. They could see that my sleep was extremely disrupted but didn't know why. Said breathing seemed fine as oxygen levels were okay.

@MossyBottom

I'd say it's nothing to do with the mechanism for breathing, or your lungs. It's classic anxiety.

I initially thought anxiety too but it's been going on since the birth of my youngest and she now 4!

If you've already seen a gp then I'd suggest speaking to a physiotherapist next.

@faithinnature1

I second the disordered breathing advice above, I had this after covid and have corrected it with those type of exercises. I used a private respiratory physio but you can find guidance online too

Where did you find your private respiratory physio? Was it very expensive?

i think you need to be referred to a sleep clinic to see if you have sleep apnea.

aesedr I hope you find out what's going on with your breathing.

Thanks for the links.

This is something I'm dealing with. I've had C-PTS for many years and it's only in recent years that I've been addressing the matter. I've realised that shallow breathing and holding my breath has been a habit since I was about five but it's been, so long that I hadn't noticed. It's no doubt contributing to my high blood pressure, which I have medication for but am also seeing the gp about in a couple of weeks. I'll raise the subject of disordered breathing and she what she says.

I do this too!! I breathe at the very top of my lungs, the only bits that see air are around my clavicles. It's not pleasant and I get very out of breath when I move as I'm not breathing.

You have my sympathy op.

I’m interested in what you say about sleep. I have a very sore neck after sleep but my physical therapist says that it’s not what’s happening during my sleep, but actually during the day (which makes sense). I wonder if you are actually breathing ok at night as when you’re asleep you can’t consciously control your breathing and it seems more likely to be normal. And you said that the doctor has looked at that already and so the disordered sleeping might have another cause? Sounds very stressful, good luck

You might also try a chiropractor - I have a stiff upper back and that’s due to my lung problems and how I breathe too. He’s been very helpful.