I feel this tight weird feeling in my chest most of the day for along time like i’m nervous about something and it’s bothering me alot. I feel this even when i work out. I hate that even smallest things would trigger me and feel like my chest and heart gonna explode
Anyone know a way to make it less? I tried bromazepam 3mg and it didnt do much. I feel like i cant live anything at this point.
Answer:
Try abdominal breathing — it’s remarkably effective, and works better than chest breathing for this. It might feel a bit awkward the first few times, but you’ll get the hang of it fast.
Abdominal breathing can pull you out of that anxious feeling almost immediately. But to stop it from creeping back, add 10 minutes of daily meditation on top of it. You can also fill more of your time with calming audio — audiobooks, podcasts, or soft music can help keep your nervous system settled.
Here’s the breathing exercise:
Abdominal Breathing (Diaphragmatic Breathing)
Posture
Sit with a straight back, stand with a straight back, or lie on your back (if preparing for sleep). You can practice in any posture as long as your spine is relatively straight and your body is comfortable.
The 4-Step Process
Step 1: Inhale
Inhale slowly through your nose. When inhaling, the abdomen expands naturally. Do not try to lift your chest; focus solely on letting your abdomen swell. Inhale deeply until you feel you can no longer comfortably inhale more, then stop. There is no need to strain; just feel your abdomen comfortably full. Focus on the sensation of your abdomen expanding.
Step 2: Hold Breath
Pause breathing for about 1–2 seconds. Keep your attention fixed on the expanded abdominal area.
Step 3: Exhale
Exhale slowly through your mouth, as if gently blowing on a candle without putting out the flame. Feel your abdomen gradually flattening. The exhalation time should be longer than the inhalation time. Exhale completely so that your abdomen flattens visibly.
Step 4: Rest (Static State)
After exhaling completely, continue to pause breathing for about 2–4 seconds. The rest time in this step should be longer than in Step 2. Afterward, return to Step 1 and repeat a new cycle.
Kikazik — demystifying human psychology and behavior. Author of “Demystifying Anxiety, Fear, and Anger.”