I have been doing this really bad habit lately and

Patient : I have been doing this really bad habit lately and I really dont know how to describe it, to be honest. Its best if you see it visual bu I will try my best. My hands, well, my knuckles, my middle knuckle to be more precise, I am able to move it from side to side when I bring my middle finger down to my palm but I seem to be moving my knuckle to the side so much to the point where it hurts. My stomach, I suck it in, except its not my abdominal area. Right below my rib cage, I suck it in to the point where it kind of starts hurting and it makes me really uncomfortable. And my breathing to, I would exhale then kind of close the back of my throat, I guess you could say, and I keep in my breath and kind of exhale while holding my breath to where my throat starts hurting. Now I am not doing this to injure myself in any way but I dont understand what has started it and I really want it to stop. Any advice would be greatly appreciated, thank you.
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