STRESS ANXIETY &
PANIC
Breathing retraining and nervous system support for anxiety and panic in
Auckland and online
Auckland and online
Anxiety does not only happen in your thoughts.
It can feel intensely physical.
You may notice a racing heart, chest tightness, dizziness, tingling, air hunger, frequent sighing, light-headedness, or the feeling that you cannot quite get a satisfying breath.
Sometimes breathing is reacting to anxiety.
It can feel intensely physical.
You may notice a racing heart, chest tightness, dizziness, tingling, air hunger, frequent sighing, light-headedness, or the feeling that you cannot quite get a satisfying breath.
Sometimes breathing is reacting to anxiety.
Sometimes the way you are breathing is also adding to what your body is feeling.
Often both are happening at once.
I work with many people where dysfunctional breathing is a significant part of the anxiety or panic cycle. When that is happening, correcting the breathing pattern can dramatically reduce the physical sensations that keep anxiety going.
For others, breathing is one part of a wider nervous system or emotional picture, and we work more broadly.
Often both are happening at once.
I work with many people where dysfunctional breathing is a significant part of the anxiety or panic cycle. When that is happening, correcting the breathing pattern can dramatically reduce the physical sensations that keep anxiety going.
For others, breathing is one part of a wider nervous system or emotional picture, and we work more broadly.
WHEN BREATHING BECOMES PART OF THE ANXIETY CYCLE
Stress can change breathing without us noticing.
Breathing may become faster, larger, more upper-chest dominant or irregular. Some people sigh frequently, yawn a lot, hold their breath, mouth breathe or repeatedly try to take a satisfying deep breath.
If breathing becomes excessive for what the body actually needs, carbon dioxide levels can fall.
Carbon dioxide is not simply a waste gas. Changes in CO₂ influence blood flow, nerve and muscle excitability, and the way oxygen is released to tissues.
When CO₂ falls too far, people can experience very real physical symptoms such as:
Those sensations themselves can then become frightening.
Your body feels wrong, your nervous system becomes more alert, your breathing changes further, and a cycle can develop.
Stress changes breathing. Breathing creates more alarming physical sensations. Those sensations create more fear. And the breathing changes again.
For some people, this is a major part of panic.
For others it is only one part of the picture.
Research in panic disorder has repeatedly found differences in breathing compared with people without panic disorder, including higher ventilation, lower carbon dioxide, more irregular breathing and more sighing.
I see this pattern often in my own work too. I have worked with clients whose anxiety and panic reduced dramatically once dysfunctional breathing was corrected, including people whose panic attacks stopped altogether.
This does not mean that every panic attack is caused by hyperventilation. But when overbreathing is part of the cycle, it can keep the body generating the very sensations that drive more fear.
Breathing can be a very important part of the physiology of panic, and when it is, it needs to be addressed.
Breathing may become faster, larger, more upper-chest dominant or irregular. Some people sigh frequently, yawn a lot, hold their breath, mouth breathe or repeatedly try to take a satisfying deep breath.
If breathing becomes excessive for what the body actually needs, carbon dioxide levels can fall.
Carbon dioxide is not simply a waste gas. Changes in CO₂ influence blood flow, nerve and muscle excitability, and the way oxygen is released to tissues.
When CO₂ falls too far, people can experience very real physical symptoms such as:
- dizziness or light-headedness
- tingling or numbness
- air hunger
- chest tightness or discomfort
- palpitations or a racing heart
- breathlessness
- weakness or shakiness
- difficulty concentrating
- feelings of unreality or disconnection
- the sense that something is seriously wrong
Those sensations themselves can then become frightening.
Your body feels wrong, your nervous system becomes more alert, your breathing changes further, and a cycle can develop.
Stress changes breathing. Breathing creates more alarming physical sensations. Those sensations create more fear. And the breathing changes again.
For some people, this is a major part of panic.
For others it is only one part of the picture.
Research in panic disorder has repeatedly found differences in breathing compared with people without panic disorder, including higher ventilation, lower carbon dioxide, more irregular breathing and more sighing.
I see this pattern often in my own work too. I have worked with clients whose anxiety and panic reduced dramatically once dysfunctional breathing was corrected, including people whose panic attacks stopped altogether.
This does not mean that every panic attack is caused by hyperventilation. But when overbreathing is part of the cycle, it can keep the body generating the very sensations that drive more fear.
Breathing can be a very important part of the physiology of panic, and when it is, it needs to be addressed.
WHY A BIG DEEP BREATH CAN SOMETIMES BACKFIRE
When someone feels anxious or panicky, one of the most common pieces of advice is:
“Take a big deep breath.”
But if you are already breathing more air than your body needs, taking another large breath can increase ventilation further and intensify the very sensations you are trying to stop.
That is why I am much more interested in how you are breathing than simply telling you to breathe deeply.
Sometimes the useful change is learning to breathe more quietly, lightly and efficiently.
Sometimes we need to retrain a dysfunctional breathing pattern that has become habitual.
At other times I may deliberately use a particular breathing practice to help change nervous system state.
Those are not necessarily the same thing.
One is about changing the way you breathe habitually.
The other is about using the breath intentionally for relaxation, regulation or changing state.
Sometimes we need one.
Sometimes we use both.
“Take a big deep breath.”
But if you are already breathing more air than your body needs, taking another large breath can increase ventilation further and intensify the very sensations you are trying to stop.
That is why I am much more interested in how you are breathing than simply telling you to breathe deeply.
Sometimes the useful change is learning to breathe more quietly, lightly and efficiently.
Sometimes we need to retrain a dysfunctional breathing pattern that has become habitual.
At other times I may deliberately use a particular breathing practice to help change nervous system state.
Those are not necessarily the same thing.
One is about changing the way you breathe habitually.
The other is about using the breath intentionally for relaxation, regulation or changing state.
Sometimes we need one.
Sometimes we use both.
HOW I APPROACH ANXIETY & PANIC
I don't assume that everyone with anxiety needs the same breathing exercise.
But I do commonly find dysfunctional breathing sitting underneath anxiety and panic, sometimes even when the person has never thought of their breathing as a problem.
For one person, there may be chronic overbreathing happening throughout the day.
For another, breathing may be fairly functional until stress hits, then become faster, larger, more irregular or much more effortful.
Some people become caught in a cycle where breathing creates physical sensations such as air hunger, dizziness, tingling, chest tightness or a racing heart, and those sensations then create more fear and more disturbed breathing.
When that is happening, correcting the breathing pattern can make a profound difference.
Sometimes breathing retraining is the main focus. At other times, I also use breathing deliberately to help regulate nervous system state.
And where anxiety is part of a wider picture involving sleep, trauma, chronic stress, tension, health problems or emotional patterns, I may draw more broadly from Yoga Therapy, somatic work, movement, mindfulness, meditation and guided relaxation.
The point is not to fit anxiety into a breathing explanation.
It is to recognise when breathing is one of the things keeping the cycle going, and change it when it is.
But I do commonly find dysfunctional breathing sitting underneath anxiety and panic, sometimes even when the person has never thought of their breathing as a problem.
For one person, there may be chronic overbreathing happening throughout the day.
For another, breathing may be fairly functional until stress hits, then become faster, larger, more irregular or much more effortful.
Some people become caught in a cycle where breathing creates physical sensations such as air hunger, dizziness, tingling, chest tightness or a racing heart, and those sensations then create more fear and more disturbed breathing.
When that is happening, correcting the breathing pattern can make a profound difference.
Sometimes breathing retraining is the main focus. At other times, I also use breathing deliberately to help regulate nervous system state.
And where anxiety is part of a wider picture involving sleep, trauma, chronic stress, tension, health problems or emotional patterns, I may draw more broadly from Yoga Therapy, somatic work, movement, mindfulness, meditation and guided relaxation.
The point is not to fit anxiety into a breathing explanation.
It is to recognise when breathing is one of the things keeping the cycle going, and change it when it is.
If poor sleep is also part of what is happening, you can read more about breathing, snoring and sleep.
what i see in practice
I have seen breathing retraining make an enormous difference for people with anxiety and panic.
Clients who have felt constantly on edge can begin to feel settled in their bodies again.
People who were frightened by air hunger, dizziness, chest tightness, palpitations or the feeling that something was wrong can become much less reactive to those sensations as their breathing changes.
I have worked with people whose panic attacks have stopped altogether.
Others describe anxiety becoming dramatically quieter because their body is no longer constantly generating the physical signals that something is wrong.
For some people, breathing retraining is the main thing that changes the cycle.
For others, it opens the door to broader work with the nervous system, body and emotions.
Clients who have felt constantly on edge can begin to feel settled in their bodies again.
People who were frightened by air hunger, dizziness, chest tightness, palpitations or the feeling that something was wrong can become much less reactive to those sensations as their breathing changes.
I have worked with people whose panic attacks have stopped altogether.
Others describe anxiety becoming dramatically quieter because their body is no longer constantly generating the physical signals that something is wrong.
For some people, breathing retraining is the main thing that changes the cycle.
For others, it opens the door to broader work with the nervous system, body and emotions.
I first came to Danika with very high anxiety levels and a lot of professional and personal stress. I was always on edge, feeling pretty down and unable to think particularly clearly. Danika very quickly identified that my breathing style was leading to my nervous system being on constant high alert. Danika created a series of breathwork exercises for me which - in the matter of a couple weeks - made a life changing difference. From early on in our sessions, I was able to regulate my nervous system leading to a far happier, breezier and lighter way of being. My anxiety is non-existent and I am very comfortable dealing with any stress that comes my way. I have a lot to thank Danika for and wholeheartedly recommend her"
Caroline, Auckland, NZ
Caroline, Auckland, NZ
“Working with Danika has been a life changing experience. I have been through years of talk therapy but never connected with my body like this before. Danika’s gentle and intuitive approach helped me learn how to be with my emotions in a safe way. She knew when to ease off and when I could handle a bit more and we went slowly making sure I felt safe with each step. Thanks to her guidance I am now in such a better place and my frequent panic attacks have stopped happening, the breathing work we have done has made a huge difference. I can’t recommend her enough.”
Anonymous, Hamilton, NZ
Anonymous, Hamilton, NZ
If anxiety is part of a wider pattern of trauma, nervous system overwhelm or difficulty feeling safe in your body, you can also read about Trauma-Informed Yoga Therapy.
You can read more about my broader approach to Breathing Retraining here.
locations
I currently see clients in Auckland's Long Bay, with limited availability in Northcote, Ellerslie and Remuera depending on what suits you. Online consultations are also available.
If you need a particular Auckland location, just let me know in your enquiry and I can tell you what is currently available.
If you need a particular Auckland location, just let me know in your enquiry and I can tell you what is currently available.
working together
initial consultation
The first consultation gives us time to understand what has been happening and assess your breathing in context rather than jumping straight into exercises.
Depending on what you need, this may include:
Initial Consultation, approx. 90 minutes | NZ$140
In person or online
For clients outside New Zealand, sessions are quoted in USD: US$160 for 90 minutes.
PayPal accepted.
Depending on what you need, this may include:
- discussing your health history, symptoms and goals
- a functional breathing assessment
- posture and respiratory mechanics
- relevant baseline observations and vital signs
- looking at breathing at rest and, where useful, during talking, movement or exercise
- education on functional breathing
- beginning some breathing retraining and a simple home practice
Initial Consultation, approx. 90 minutes | NZ$140
In person or online
For clients outside New Zealand, sessions are quoted in USD: US$160 for 90 minutes.
PayPal accepted.
ongoing sessions
From there, we build gradually.
If we are working with a long-held breathing pattern, weekly sessions can be helpful initially. As you become more confident with your own practice, sessions can naturally become further apart.
Some people remain very breath-focused. For others, movement, nervous system regulation, relaxation or other tools become relevant as we learn more about what is happening.
The aim is not to keep giving you more exercises. It is to help you understand your breathing well enough that, over time, you increasingly know what to do for yourself.
Home practises will also be provided.
Private Breathing to Heal Sessions, approx. 75 minutes | NZ$140
Mini Breath Retraining, 45 minutes | NZ$90
In person or online.
For clients outside New Zealand, sessions are quoted in USD (US$160 / 75 min, US$110 / 45 min).
PayPal accepted.
If we are working with a long-held breathing pattern, weekly sessions can be helpful initially. As you become more confident with your own practice, sessions can naturally become further apart.
Some people remain very breath-focused. For others, movement, nervous system regulation, relaxation or other tools become relevant as we learn more about what is happening.
The aim is not to keep giving you more exercises. It is to help you understand your breathing well enough that, over time, you increasingly know what to do for yourself.
Home practises will also be provided.
Private Breathing to Heal Sessions, approx. 75 minutes | NZ$140
Mini Breath Retraining, 45 minutes | NZ$90
In person or online.
For clients outside New Zealand, sessions are quoted in USD (US$160 / 75 min, US$110 / 45 min).
PayPal accepted.
You don't need to know before contacting me whether breathing is the main reason for what you are experiencing.
Tell me a little about what has been happening and what you would like help with.
If breathing retraining looks like a useful place to begin, I will tell you.
If I think the work needs to be broader than breathing alone, we can talk about that too.
Tell me a little about what has been happening and what you would like help with.
If breathing retraining looks like a useful place to begin, I will tell you.
If I think the work needs to be broader than breathing alone, we can talk about that too.
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breathing to heal
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Long Bay, North Shore, Auckland, New Zealand | International Yoga Therapy
Long Bay, North Shore, Auckland, New Zealand | International Yoga Therapy