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I_did_dab/markyg82 at the risk of being a bit radical maybe this is irrelevant? I only raised it to point out the role of CO2 in panic and yes I was bit loose with the words/terminology, but this pedantry will not help the OP.
Derek... I don't need to tell you what to do...
I smoke 5 a day
So the comments about carbon monoxide and cyanide are relevant after all.
You certainly aren't giving yourself an advantage.
stop and it could take 6mths or more and a lot of pain before you get/notice the benefits 🙄
Used to ride with a mate who had to have a smoke at the top of every hill. Between that and a crates of wife beater he now no longer cycles 🙄
A family member is a sports psychologist. They recommend using the concept of "self-efficacy." In lay-mans terms, people who have high self-efficacy KNOW that they can perform a certain task. People who have low self-efficacy DO NOT THINK they can perform a certain task.
To create high self-efficacy, you have to look at your past performance ie have you attempted the task before and have you been successful.
In your example you would have to think carefully and remember a time when you undertook a gut-busting hill climb. Remember how it felt when you got to the top. Remember the searing pains in your legs, the thump of your heart as it tried to rip its way out of your chest cavity, the little bit of white drool that dribbled down the side of your cheek and the over-riding thought that death was imminent and that you had to kiss goodbye to your favourite hamster Joey.
Then, and this is the important part, ask yourself this question. "Did I actually die?" If you didnt then there is a good chance that you wont die if you find yourself in the same situation again.
If you did die (even for a few seconds) then it may be a good idea to have yourself checked out at the nearest A&E.
This technique really helped me when I got freaked out when using pelican crossings and sharp kitchen utensils. (but not at the same time.)
Good luck with the cycling. Remember its not dying on the bike you have to worry about, its the monsters hiding behind the curtains and under your bed that you should be concerned about.
Have a nice one.
It seems the question being asked here isn't "how do I stop getting short of puff after physical exertion", but "how do I stop panicking about being short of puff", no?
Basic management of panic disorder, and problems like yours, is to rationalise your thinking and challenge the 'damaging thoughts':
You worry that getting short of breath after a hill means that you might then die...you need to remind yourself (out loud if need be) that "this is natural, has happened many times before, and I didn't die then". Also, control the breathing - turn short sharp breaths into long, deep, slower breaths - this also will calm you down.
Keep reminding yourself that [b]you aren't going to die, and that increased resp rate is natural after exertion,and not a sign of illness...[/b]
Hope this helps!
DrP
Smoke some weed, does wonder for paranoia 😈
DrP and SimonSemtex are on the money for my personal issue. I am not fit enough for physiological factors like CO, CO2, gas exchange efficiency etc. to be part of my problem. It is managing the INEVITABLE shortness of breath that occurs on exertion.
I did find the "blowiing out a candle" thing worked to re-boot my breathing.
Thanks chaps.
Best regards fromn Holland 😛
Derek,
Have you tried breathing in/out by using your stomach/diaphragm instead of sucking/blowing using your chest.
That horrible raspy noise when you are out of breath disappears completely and personally I also find it relaxes me a lot more on the bike.