Panic Attack Relief With Breathing Techniques

Panic Attack Relief With Breathing Techniques

One of the most often suggested methods of dealing with panic attacks and anxiety is breathing exercises. There are several reasons for this.

During a panic attack, a common physiological reaction is rapid, shallow breathing. This does the individual no good because it perpetuates the feeling of tightness in the chest as well as increasing the possibility of hyperventilation.

Hyperventilation produces physical sensations very much like those of a panic attack and, in fact may be a trigger for the anxiety. It has been noted that many sufferers of panic attacks are habitual chest breathers.

The key to alleviating the problem of shallow chest breathing is learning to breath slowly from the abdomen, more specifically from the diaphragm. This can actually be a difficult task for some individuals.

One way to learn to breath from the diaphragm is to lay on ones back with one hand placed on the belly above the naval and the other on the chest. By taking slow breaths while concentrating on breathing from the abdomen, it is easy to tell if your chest is rising instead. It might require some practice, but eventually one can learn to inhale from the diaphragm, or "belly breath."

Some people can breath from the abdomen quite easily even if it is not what they naturally do, others require practice. Some individuals, however, have physical issues that make diaphragm breathing quite difficult like obesity or a hyatal hernia.

Slow belly breathing during a panic attack or anxiety can bring relief for some but not all. One's belief whether or not it will work likely has a lot to do with it's success. Certainly, though, it is a time tested technique that has helped many. At the very least, it is helpful in avoiding hyperventilation, which can exasperated a panic attack.

If you suffer from panic or anxiety, it can't hurt to start practicing now. It just might help you through your next attack. A more permanent solution to stop panic attacks entirely, though, is far more desireable in the long run.

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