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Stop a breathing exercise and return to normal breathing if you feel significant dizziness, pain, distress, tingling, or uncomfortable air hunger. Breathing exercises should feel calming; discomfort is a signal to stop, not to push through.
The rule is simple and worth remembering: normal breathing is always the right thing to return to.
Why discomfort happens
Most discomfort during breathing exercises is benign - often from over-breathing or from a hold that is too long. It usually eases within a minute of returning to normal breathing.
Clear signs to stop
- Strong or spreading dizziness or faintness.
- Chest pain or palpitations.
- Rising panic or a sense of not being able to get enough air.
- Any pain.
Higher-risk situations
- Practicing while driving or near water.
- Breath holds if you are prone to panic or have a heart or respiratory condition.
- Pregnancy - keep to gentle, hold-free breathing and check with a clinician.
When professional advice is appropriate
If symptoms are severe, recurrent, or worrying, seek medical advice. If you are in crisis, contact your local emergency services or a crisis line - breathing exercises are not a substitute for professional help.
Safer alternatives
Return to a small, natural breath. If you want gentle guidance, a slow extended-exhale breath with no holds is the safest default.
출처
- Breathing exercises for stress - National Health Service (UK)
- Relaxation techniques: Breath control helps quell errant stress response - Harvard Health Publishing
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