The lack of control over your own body that a panic attack brings with it is not only unpleasant in everyday life, but also extremely disruptive. And although the problem is common today (affecting about 2 to 3 percent of the population per year), in most cases it remains untreated. With just the right breathing, you can not only calm your body and thoughts more quickly if an attack breaks out, but you can also train and use a breathing exercise as a preventive measure in the event of a panic attack. We'll show you two breathing techniques that can help you.
What is a panic attack anyway?
Panic attacks areunpleasant anxiety attacks, which occur suddenly and are characterized by various physical reactions. These include shortness of breath, an increased heart rate, sweating and in some cases even chest pain. You hyperventilate. These symptoms can even increase the panic in those affected. The attack usually peaks about 10 minutes after it begins, after which it slowly subsides and disappears again. The whole thing usually takes about 30 minutes.
However, it is not uncommon to still feel tense and overstimulated even after the anxiety attack. Temporary neck or back pain is also a possible result of the attack and can make the rest of the day difficult.
How does breathing exercise help with panic attacks?
During the attack itself, the right breathing technique helps you focus on something other than the physical reactions or the panic attack. This in turn helps you calm down more quickly and get through all the reactions more easily. So if you ensure relaxation with the right breathing exercises, all of the unpleasant symptoms can be avoided or at least reduced. However, regularity is the be-all and end-all. The first noticeable effects cannot be expected immediately after a day or two.
The fact that the right breathing techniques have a relaxing and beneficial effect is nothing new. They have been used for meditation and meditation for centuriesYoga, Tai Chiand other Asian teachings and therapies applied. A 2011 article published in the Health Science Journal mentioned some of the benefits that breathing exercises can bring. According to him, the correct breathing exercise is effective in panic attacks, fatigue, anxiety, asthma in children and adults, stress, high blood pressure, aggressive behavior in adult men andMigraine beneficialout of.
Two breathing exercises to relax panic, fear and stress
So if you want to make your life a little easier, you should use the right breathing exercise for panic attacks. Below we will explain two suitable breathing techniques to you. You can start practicing at any time. And “practice” is the key word here, because even something as seemingly mundane as breathing requires practice. Ultimately, you want to replace automatic breathing with controlled breathing in the short term.
Breathing exercise for anxiety, panic, stress and sleep disorders - the right position
Read the instructions for the two breathing techniques carefully before you make your first attempt. The correct lying or sitting position is also important:
- Sit in a comfortable chair. The legs are on the floor.
- Sit cross-legged on the floor.
- Lie on your back (on the floor, a sofa, or on the bed). The arms are stretched out parallel to the body and the palms face upwards.
Especially after the first few timesDizziness occursThe techniques should under no circumstances be carried out while standing. Otherwise, any positions that you feel comfortable with are permitted. Remove distracting items such as heavy watches, tight belts, scarves or jewelry.
Breathing exercise for panic attacks or stress in 3 breaths
During the first breathing exercise against a panic attack, you concentrate on three different areas of your body, which you fill or empty with air one after the other as you breathe in and out. Before you begin, breathe as usual for a few minutes and track your breathing. This will also allow you to relax and prepare for the upcoming exercise. If you are looking for simple breathing exercises for relaxation, this is ideal.
When doing the breathing exercise against anxiety, you breathe first into your stomach, then into your lungs and finally into your throat in one breath. Repeat the exercise 5 to 10 times.
- Place your hands on your stomach. Then breathe slowly and calmly into your stomach. If you do it correctly, your stomach should rise along with your hands.
- As you continue breathing, imagine the air now flowing into your lungs. Place your hands on your lungs and breathe in. The chest is now lifted.
- Now place your hands on your collarbones and breathe into your neck.
- Hold your breath for a very brief moment.
- Exhale gradually, working backwards: first from your throat, then from your lungs, and finally from your stomach.
As soon as you have gotten used to the breathing exercise for relaxation, you no longer need to use your hands, but can let them lie next to you as in the starting position. Also, do the exercise at least once a day (e.g. before or evento fall asleep, when you want to relax or before getting up). It is important that you get used to the steps well so that you can easily practice the breathing exercise during a panic attack or in the event of an anxiety attack.
The 4-7-8 breathing technique
The right breathing exercise for a panic attack can look very different and be individual for each person. The numbers in this designation are simply the number of seconds of the three breathing stages (inhale, hold your breath, exhale). However, the duration is not comfortable or physically feasible for everyone, which is why the lengths need to be reduced. We'll go into this in more detail below.
Breathing exercises to help you fall asleep
If you are looking for a breathing technique to help you fall asleep, this one is also great. Many proponents of this breathing technique even claim that you can fall asleep just a minute after using it. It is a wonderful breathing exercise for relaxation that is not only beneficial for panic attacks and anxiety attacks, but also has a calming effect in normal states. It can be used to combat stress. This is how the exercise works:
- The tongue lies loosely in the mouth and its tip touches the gums just behind the upper front incisors.
- First, breathe out and begin the panic attack breathing exercise with empty lungs.
- Breathe4Inhale quietly through your nose for a few seconds.
- Hold your breath for7seconds.
- Breathe8Deeply through your mouth for seconds. Make an “O” shape with your mouth. Exhaling can also be noisy.
This breathing exercise for panic attacks andregular sleep problemsIt is best to repeat up to four times. According to supporters of this technique, the more frequently and regularly it is practiced, the more effective it becomes. The first few times you will find it difficult to find the right rhythm and to breathe in deeply enough or to breathe out slowly enough and to distribute your air correctly. With a little practice you will quickly get used to the technique.
Alternative rhythm for the breathing exercise in case of panic
However, if you cannot cope with the intervals even after several repetitions of the panic attack breathing exercise, you can also shorten them. What is important is not the duration of the stages, but the regularity of execution. For example, the scheme 2 seconds – 3.5 seconds – 4 seconds is also suitable. Or instead of using seconds as a guide. Just count the time a little faster in your head (see video).
This breathing technique is also taught by Dr. Andrew Weil, a doctor who also treats many stars. He is also the founder and director of the University of Arizona Center for Integrative Medicine. According to him, the technique shows perfect results,when it comes to anxiety, sleep disorders, food addiction and aggressiveness.
Studiesindicate that regular use of a breathing technique has a positive effect on heart rate, which is influenced by stress levels, cognition and anxiety levels, after just 6 weeks.
Articlefrom the Health Science Journal – 2011
