subject: Breathing Techniques To Control Panic Attacks [print this page] Those suffering from panic attacks or an anxiety disorder can initially believe that they are having a heart attack. The first few times one suffers a panic attack can end up with a visit to the emergency room. Doctors are then sometimes put off the scent and consider the sufferer to have a different problem.
Once panic attacks are diagnosed though, much of the responsibility of treatment lies with the sufferer themselves. A panic attack by definition lasts less than an hour, and by the time a sufferer has reached the hospital many of the symptoms have abated. What's more, the journey to the hospital can exacerbate the symptoms, particularly for those dealing with a social anxiety disorder.
It is therefore the duty of the sufferer to try to control their panic attacks by themselves. As one gets more used to the signs of an imminent attack, it can be possible to alleviate or at least drastically reduce many of the symptoms of the panic attack. Typically this is done by recognizing the symptoms and attempting to control oneself through breathing techniques and relaxation.
First, a sufferer can try to relax their shoulders and become conscious of any feeling of tension in their muscles. Working to relax the larger muscle groups can help pinpoint the source of the tension and by taking deep breaths this relaxation can be assisted.
The sufferer should make a conscious effort to breathe slower. This is best achieved by slowly blowing out breath through lips that are pursed. Holding a hand on the stomach can aid in concentration as it shows the sufferer exactly how rapidly they are breathing.
Those suffering from panic attacks can frequently be prescribed a selective serotonin reuptake inhibitor - an antidepressant that affects serotonin levels in the brain. SSRI has been shown to reduce the occurrences of panic attacks by up to 80%. SSRI take between three and six weeks to become effective, so are usually prescribed as a long term aid.
However the fact that the sufferer feels less anxious that a panic attack will be imminent is perhaps the best first step towards curing their panic disorder.
Other panic sufferers have had success through muscle relaxation techniques, regular exercise, yoga and sustained deep breathing exercises. The general sense of well-being reduces the feeling of anxiety, and confronting the problem head on is repeatedly remarked as being a powerful confidence boost for the sufferer.
