When the feeling of panic can arise at any moment, even without a visible cause, it can disrupt your life. The sudden feeling of terror can strike at home, on the street, or at work. There are several ways to suppress panic attacks, and the most effective and primary one is breathing exercises.
How to Breathe Correctly During Panic Attacks
When Should You Practice Breathing Exercises?
You should start breathing correctly as soon as you feel a panic attack coming on. But how do you recognize it? What are its symptoms? Experts identify several signs that indicate the onset of a panic attack:
• Nausea
• Dizziness
• Shortness of breath
• Feelings of anxiety
• Nervousness
• Confusion of thoughts and consciousness
• Loss of control over actions
• Tingling sensations under the skin
• Excessive sweating
• Rapid pulse
• Fast heartbeat
• Shortness of breath
• A lump in the throat
• Rapid, shallow breathing
It’s very common for someone suffering from this condition to have difficulty recognizing the beginning of a panic attack. Many people lose awareness of what is happening around them when the feeling of fear arises.
Breathing Techniques & How to Breathe During Panic Attacks
There are several techniques that can help calm you down and fight off a panic attack. Here are five primary methods:
1. Abdominal Breathing
To perform this exercise, you need to sit or lie down comfortably. Then, relax and imagine something that helps you feel calm. Place your hand on the upper part of your abdomen so that you can feel the rise and fall of your abdominal wall. As you inhale, try to raise your stomach as much as possible by filling your lungs with air. On the exhale, pull in your stomach as much as you can. Breathe slowly and evenly.
2. 4/4 Breathing
In this technique, you should also find a comfortable position. Inhale and exhale for four counts each. This method helps to establish a rhythm that can overpower a panic attack, calm you down, and oxygenate the brain.
3. Slow and Deep Breathing
This exercise can be done anywhere. Straighten your shoulders and take slow, deep breaths. This technique will help restore balance and suppress a panic attack.
4. Breath Holding
This method is useful when shallow breathing occurs. To normalize your breathing, you should hold your breath for 6-10 seconds. Then, make a deep exhale and inhale.
5. Rhythmic Synchronization
This exercise is similar to the 4/4 technique. However, for this method, you should find your pulse. For the first four beats, inhale, and for the next four beats, exhale.
Why Is This Effective?
When a panic attack occurs, breathing becomes irregular and starts to speed up. In a calm state, breathing is slower. By performing the above breathing exercises, a person activates areas of the brain responsible for sleep, rest, and relaxation. This helps to calm down and regain control over the body.
To prevent future panic attacks, it’s important to work with experienced breathwork specialist. Atmabreath specialists will help to make this practice a habit & live a balanced life.
