subject: Controlling Panic Attacks And Coping With Anxiety Through Breathing [print this page] The respiratory centre in the brain regulates breath. Breathing is partly automatic and partly voluntary. Conscious control of breathing has long been recognised as helpful for managing stress, panic attacks and other anxiety disorders.
A person who is having anxiety takes fast, small, shallow breaths, using their shoulders rather than their diaphragm to breathe. This type of breathing results in too much carbon dioxide being exhaled. Shallow over-breathing prolongs anxiety through worsening chest tightness, fatigue, faintness and light-headedness, feelings of panic and anxiety, headaches, heart palpitations, muscular aches and tingling and numbness of the hands.
On the other hand, if a person is relaxed, he breathes through the nose in a relaxed, even and gentle manner. Intentionally mimicking relaxed breathing calms the autonomic nervous system and results in feelings of calm and wellbeing as well as reduced blood pressure, heart rate and stress hormones. Thus if you are having a panic attack or any other anxiety disorder, you need to relax your breathing as best as you can. Instead of breathing using the upper chest, take deep even breaths using you diaphragm and abdominal muscles. Each time you inhale, do it through the nose, holding your breath for around 6 seconds before you exhale.
Yes, conscious control of breathing can assist you in controlling panic attacks and coping with anxiety disorders. However, what you really must do is not just being able to cope with anxiety disorders but to scout around for a permanent treatment. With respect to treatment, some online self-help programs tailored around the principles of cognitive behavioural therapy are reputed to effectively treat panic attacks and other anxiety disorders. Another alternative is to seek the services of a psychologist. However, beware! Many psychologists charge exorbitantly for their services. Why pay through the nose for the services of a psychologist if you can get a similar and in some cases even more effective program over the internet at a tiny fraction of the cost of consulting a psychologist.
