Hi! I use this technique and others for calming down and it really does help. I feel like I faced your issue and solved it with diaphragmatic breathing. That solved it for me with regards to deep breaths through the nose. As for not enough air to exhale, it might be solved with diaphragmatic breathing, since you’re getting more air in, but it might be worth it to soften your exhale, as if you’re blowing a candle but way softer.
spapas82|3 years ago
alsaffar|3 years ago
The diaphragm is the muscle that sits between your abdomen (belly button and surrounding area), and chest. Diaphragmatic breathing is when you breath with your abdomen, and not your chest; so you get horizontally bigger when you breath instead of vertically taller. Its how infants, toddlers and younger kids breath before the habits of sitting down shifts us to shallow breathing.
So, diaphragmatic breathing can be achieved by putting one hand on your chest and another on your belly and then breath so that only your stomach moves back and forth instead of your chest. Another advice I’ve been helped by is to not necessarily have the deepest breathe, just take your time with each inhale and exhale.
Once you try diaphragmatic breathing, try using a metronome and follow the 4/7/8 count a few times. And practice makes perfect!