subject: Proper Breathing For Treating Panic Attacks [print this page] Have you ever considered that your breathing could be contributing to your panic attacks? Breathing is a necessity of life that usually occurs without much thought. How you are breathing can be both a factor in creating and treating panic attacks.
Breathe Right to Reduce Stress
The most natural way to breathe is from the abdomen but when people get stressed or anxious they will often start breathing from their chest. Chest breathing, as the name suggests, is when you take shallow and rapid breaths from the chest. This type of breathing upsets the balance of carbon dioxide and oxygen in the body and can lead to a number of physical symptoms including muscle tension, increased heart rate and dizziness.
When you are breathing with your diaphragm, your breaths will be deep, even and fill your lungs. When you are in a deep sleep and relaxed you will do this automatically. Breathing in this manner is the natural way to breathe; even a newborn baby does it.
If you want to check which method you are using to breathe, the easier way is to put your left hand on your stomach and your right hand on your chest. If your left hand moves then you are using abdominal breathing, conversely, if your right hand moves then you are predominantly chest breathing. Being aware of the method you are using is the first step in being able to control anxiety and panic with relaxation breathing.
Breathe Deep and Relax
Here is a simple technique that you can use for treating panic attacks. Practicing this technique will help you use it when you are starting to feel anxious. (note: it's best to try this laying or sitting down at first, if you feel dizzy or uncomfortable at any time stop immediately):
Relax your shoulders as much as you can. Put one hand on your stomach inhale slowly through your nose. When you are breathing through your diaphragm, your hand should rise and fall with each breath.
Exhale through your mouth without holding your breath. You don't want to force the air out but let it exit your lungs naturally.
Repeat this several times.
You can turn this into a breathing mediation and increase the level of calmness you experience. As you breathe in and out, focus on the rise and fall of you tummy. Just feel the air move in and out and allow all other thoughts to drift away. Thoughts will occur, but just let them pass like a cloud in the sky.
Practicing this technique will help you use it for preventing and treating panic attacks. The key is to practice it at home so that you can apply it when you start to feel anxious or stressed. Adding this to other methods you may already be using can help you win the battle against panic attacks and anxiety.
