Читать книгу Jog on Journal: A Practical Guide to Getting Up and Running онлайн

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• Focus on your breathing. In situations like this, there’s a right way and a wrong way to breathe. You probably take shallow breaths when you start to panic – and many people start to hyperventilate (inhaling deeper or taking quicker breaths than usually).ssss1 Normally, you breathe in oxygen and breathe out carbon dioxide (hello GCSE science). But when you hyperventilate, the carbon dioxide levels in your bloodstream drop. You start to feel sick or dizzy, and this provokes more panic. So you need to calm your breathing down. Easier said than done, I know. I begin by taking one big breath and telling myself, ‘I CAN breathe.’ Breathe in through your nose, and put one hand on your chest and one on your stomach. Notice the breath move through your body – you should feel your stomach move but your chest should remain pretty still. Keep doing this for as long as you need to until you’re convinced that you can breathe.

• Find a quiet place to sit down. If you feel like you’re going to faint (even though you’re not), take a seat, but don’t hunch up. Keep your chest broad so that you can keep on taking proper breaths.