Glossary Terms and Definitions

We’ve organized the glossary into themes to help you find related terms quickly. Each entry includes a clear definition, practical tips, and links to related posts for deeper exploration.

Breathing Techniques

Diaphragmatic Breathing (Belly Breathing):

• Definition: A breathing technique that engages the diaphragm, the primary muscle for respiration, to allow deeper inhalation and exhalation. This technique maximizes oxygen intake and promotes relaxation by activating the parasympathetic nervous system.
• Practical Tip: Place one hand on your chest and one on your abdomen to ensure that your belly rises and falls with each breath.

Diaphragmatic Inhale/Exhale:

• Definition: Fully engaging the diaphragm to inhale or exhale deeply. This approach improves respiratory efficiency and helps manage stress and anxiety.
• Practical Tip: Focus on expanding and contracting the belly with each breath.

Thoracic Inhale/Exhale (Chest Breathing):

• Definition: Breathing that primarily involves the chest rather than the diaphragm. This technique complements diaphragmatic breathing to maximize lung capacity and improve overall breath control.
• Practical Tip: Place your hands on your upper chest to focus on the movement during inhalation and exhalation.

Resonance Breathing:

• Definition: A technique where breathing is synchronized with heart rate, typically at 6 breaths per minute, to achieve a state of calm. This method is effective in reducing stress and enhancing heart rate variability (HRV).
• Practical Tip: Practice a consistent pace, such as 5 seconds in and 5 seconds out.

Physiological Sigh:

• Definition: A deep breath followed by a shorter inhale and a long, slow exhale, often used to reset breathing patterns during stress. This method quickly relieves stress and can stop the escalation of panic.
• Practical Tip: Use during high-stress moments to regain control.

Pursed Lip Breathing:

• Definition: Inhaling through the nose and exhaling through pursed lips to slow down breathing and improve oxygen exchange. This technique helps control breathing rate and prevent hyperventilation.
• Practical Tip: Use this technique when feeling breathless to regain a steady breathing pattern.

Breathing Efficiency and Control

Breathing Efficiency:

• Definition: The effectiveness of oxygen intake and carbon dioxide expulsion during breathing. Improved through controlled and deep breathing techniques.
• Practical Tip: Focus on slow, deep breaths to maximize efficiency.

CO2 Tolerance:

• Definition: The body’s ability to handle higher levels of carbon dioxide without triggering a panic response. This tolerance is crucial for preventing panic-induced hyperventilation.
• Practical Tip: Practice breath-holding exercises to gradually increase your CO2 tolerance.

Gas Exchange:

• Definition: The process of oxygen entering the bloodstream and carbon dioxide being expelled from the body. Crucial for effective breathing and maintaining homeostasis.
• Practical Tip: Deep, controlled breaths optimize gas exchange.

Lung Volume:

• Definition: The total amount of air the lungs can hold. Increased through exercises to enhance breathing efficiency.
• Practical Tip: Practice lung expansion exercises to improve capacity.

Breath Retention:

• Definition: The practice of holding one’s breath for a period to increase CO2 tolerance and breath control. Vital for building resilience against panic by improving breath control.
• Practical Tip: Incorporate breath retention exercises into your routine, gradually increasing duration.

Breathing Patterns

Full Inhale, Max Inhale, Normal Inhale:

• Definition: Different depths of inhalation used to tailor breathing exercises for lung capacity and control.
• Practical Tip: Practice all three to understand and manage lung capacity.

Active Inhale/Exhale:

• Definition: Using muscles actively to draw air in or push it out. Strengthens respiratory muscles and improves breath control.
• Practical Tip: Use during exercises to enhance muscle tone.

Forced Inhale/Exhale:

• Definition: Breathing with force to increase air intake or expel more CO2. Clears the lungs and enhances lung capacity.
• Practical Tip: Use forced exhales to expel more CO2 and inhales to maximize oxygen intake.

Passive Inhale/Exhale:

• Definition: Breathing naturally without effort, allowing the body to relax. Important for relaxation and recovery between exercises.
• Practical Tip: Use passive breathing to relax between more intense exercises.

Heavy Breathing:

• Definition: An increased respiratory rate often due to exertion or stress. Can lead to hyperventilation if uncontrolled.
• Practical Tip: Slow and deepen your breaths to regain control during heavy breathing episodes.

Breathing Muscles and Body Systems

Pelvic Floor:

• Definition: Muscles that support the pelvic organs and stabilize the core during breathing. Engaged for better breath control and core stability.
• Practical Tip: Contract these muscles during inhales for better control.

Solar Plexus:

• Definition: A nerve network in the abdomen that controls the diaphragm and influences breathing. Relaxation enhances diaphragmatic breathing.
• Practical Tip: Apply gentle pressure or massage to the solar plexus before exercises to relax and prepare the diaphragm.

Sympathetic System:

• Definition: Part of the autonomic nervous system responsible for the fight-or-flight response. Activated during panic attacks, increasing heart rate and respiration.
• Practical Tip: Use breathing exercises to activate the parasympathetic system and calm down.

Parasympathetic System:

• Definition: Part of the autonomic nervous system responsible for relaxation and recovery. Activated by slow, deep breathing, promoting calm.
• Practical Tip: Practice diaphragmatic breathing to engage this system and reduce stress.

Intercostal Muscles:

• Definition: Muscles between the ribs that assist with breathing. Strengthened through deep breathing exercises.
• Practical Tip: Focus on expanding your chest to engage these muscles during breathing.

Transverse Abdominals:

• Definition: Deep abdominal muscles that support the core and stabilize the body during breathing. Strengthened through controlled breathing exercises.
• Practical Tip: Engage these muscles during breathing exercises to enhance stability.

Chest Muscles:

• Definition: Muscles involved in chest breathing, assisting with lung expansion. Used in thoracic breathing techniques to complement diaphragmatic breathing.
• Practical Tip: Focus on chest movement during inhalation to fully engage these muscles.

Assessment and Measurements

Longest Exhale Assessment:

• Definition: A measure of how long you can exhale, indicating breath control and CO2 tolerance. Tailors breathing exercises to individual needs.
• Practical Tip: Regularly perform this assessment to track progress.

CO2 Tolerance Assessment:

• Definition: A measure of your tolerance to elevated CO2 levels. Indicates progress in increasing CO2 tolerance and managing panic symptoms.
• Practical Tip: Use this assessment to adjust your CO2 tolerance training.

HRV (Heart Rate Variability):

• Definition: The variation in time between heartbeats, reflecting autonomic nervous system balance. Improved through breathing exercises, indicating better stress management.
• Practical Tip: Practice resonance breathing to enhance HRV and promote relaxation.

HR (Heart Rate):

• Definition: The number of heartbeats per minute. Directly affected by breathing patterns; slower, controlled breathing can reduce heart rate.
• Practical Tip: Use controlled breathing to manage your heart rate during stress.

Breathing Rate:

• Definition: The number of breaths taken per minute. Slowed through controlled breathing, promoting relaxation and reducing anxiety.
• Practical Tip: Aim for a slower breathing rate to engage the parasympathetic system.

Breathing Amplitude:

• Definition: The depth of each breath. Increased through deep breathing exercises, improving lung capacity and efficiency.
• Practical Tip: Focus on diaphragm and chest expansion to increase amplitude.

Advanced Concepts and Techniques

Minimal Breathing:

• Definition: A technique involving minimal inhalation and exhalation to increase CO2 levels. Helps reduce over-breathing and prevents hyperventilation.
• Practical Tip: Practice regularly to become comfortable with higher CO2 levels.

Full Lung Breath Hold:

• Definition: Holding your breath after a full inhalation to strengthen breathing muscles and increase CO2 tolerance. Enhances breath control and respiratory resilience.
• Practical Tip: Gradually increase the duration of breath holds for better results.

Empty Lung Breath Hold:

• Definition: Holding your breath after fully exhaling to challenge the respiratory system and increase control. Improves CO2 tolerance and strengthens the diaphragm.
• Practical Tip: Practice cautiously, starting with shorter durations.

Hypocapnia:

• Definition: A state of reduced carbon dioxide in the blood, often due to over-breathing. Can exacerbate symptoms of anxiety and panic; preventing it is key to managing panic attacks.
• Practical Tip: Use controlled breathing to avoid hypocapnia.

Hypercapnia:

• Definition: Elevated carbon dioxide levels in the blood, often occurring during breath-holding exercises. Important for building CO2 tolerance and enhancing breath control.
• Practical Tip: Safely build tolerance by gradually increasing breath-hold duration.

Bohr Effect:

• Definition: A physiological phenomenon where increased CO2 levels enhance the release of oxygen from hemoglobin. Leveraged during breath-holding to improve oxygen delivery to tissues.
• Practical Tip: Practice breath-holding to take advantage of the Bohr effect.

Baroreceptors:

• Definition: Sensors in the blood vessels that detect changes in blood pressure and influence the body’s response to breathing exercises. Stimulated by slow, deep breathing to promote relaxation and balance.
• Practical Tip: Practice slow, deep breathing to engage baroreceptors and reduce stress.