Exposure to Uncomfortable Sensations
193Examples of Symptom Exposure Exercises and Typical Sensations Experienced
Symptom Exposure Exercise Typical Sensations
Shake head from side to side (30 sec.) Dizziness, faintness, lightheadedness
Spin around in a swivel chair (60 sec.) Dizziness, faintness, lightheadedness
Hyperventilate (shallow breathing at a 
rate of about 100–120 breaths per min.; 
60 sec.)Breathlessness or smothering feelings, 
dizziness or lightheadedness, racing  
or pounding heart, feeling unreal,  
trembling or shaking, numbness or  
tingling sensations
Breathe through a small, narrow straw 
(plug your nose if necessary; 2 min.)Breathlessness or smothering feelings, 
racing or pounding heart, choking  
feelings, dizziness or lightheadedness, 
chest tightness, trembling or shaking
Tense all the muscles in the body (60 
sec. or as long as possible)Trembling or shaking, breathlessness  
or smothering feelings, racing or  
pounding heart, dizziness or  
lightheadedness, blushing
Carry heavy weights or bags (60 sec. or 
as long as possible)Trembling or shaking, breathlessness or 
smothering feelings, racing or pounding 
heart, dizziness or lightheadedness,  
hot ﬂushes
Run on the spot or run up and down 
stairs (60 sec.)Racing or pounding heart, breathlessness 
or smothering feelings, chest tightness, 
sweating, trembling or shaking, blushing
Sit in a hot, stuffy space (for example,