Breathing and Relaxation

Question 1

Breathing and relaxation is used to reduce the p_______ sensations associated with anxiety

Answer 1

physical

Question 2

Breathing and relaxation strategies are used to control two of the common physical anxiety symptoms:
hy________
ch______ _______ t______

Answer 2

hyperventilaiton; chronic muscle tension

Question 3

The CBT model states that anxiety and depression are maintained by a _____ of thoughts, behaviours, and physical symptoms

Answer 3

cycle

Question 4

Physical sensations associated with anxiety are caused by what system?

Answer 4

fight/flight/freeze

Question 5

_____________: an increase in the rate or depth of breathing, to a level above what is needed to meet the body’s demands

Answer 5

hyperventilation

Question 6

Increased breathing can be helpful, such as when we are ________, to eliminate excess CO2 through the lungs

Answer 6

running

Question 7

Increased _______ when the body is at rest is unhelpful, and leads to a range of body sensations

Answer 7

breathing

Question 8

The reason that the physical sensations alone do not constitute panic attacks is because of the t______ or c______ that someone has when feeling this way

Answer 8

thoughts and cognitions

Question 9

Experiencing p______ sy_______ associated with hyperventilation together with ca________ interpretations of these sensations constitutes a panic attack

Answer 9

physical symptoms; catastrophic interpretations

Question 10

Two main types of hyperventilation:

1: chronic/ha_____ overbreathing
2: Pa____

Answer 10

habitual; panting

Question 11

To reduce the physiological symptoms of hyperventilation, we need to reverse the drop in c______ d_______ levels

Answer 11

carbon dioxide

Question 12

Relaxation, is the vol______ letting go of tension

Answer 12

voluntary

Question 13

Three steps of muscle relaxation:
1 Rec______ tension
2 Rel_______ your body generally
3 Letting go of tension in specific muscles using iso_____ exercises

Answer 13

Recognising tension; Relaxing; Isometric relaxation

Question 14

Recognising Tension:

1. Where do I ____ the tension?
2. What are the cha________ of my tension
3. What leads me to bec_______ tense

Answer 14

feel; characteristics; becoming