Helpful Breathing Techniques for Anxiety and Panic Attacks

A panic attack is the sudden onset of intense anxiety. Panic attacks are very discomforting for people and have physical symptoms including shaking, disorientation, nausea, rapid and irregular heartbeats, breathlessness, sweating, and dizziness. Panic attacks are not often dangerous but can be very scary, with many sufferers feeling as if they will have a heart attack or collapse. One of the most important ways to manage a panic attack is controlled breathing. Here is our guide to breathing techniques for panic attacks. 

Why Is Breathing Important In Panic Attacks?

Most people are not aware of the way they breathe, but there are two types of breathing patterns. Diaphragmatic (abdominal) and thoracic (chest) breathing. When people suffer panic attacks they tend to take rapid, shallow breaths that come from the chest (thoracic breathing). 

This type of breathing causes an imbalance in the oxygen and carbon dioxide levels in our bodies. This breathing will exacerbate the symptoms and severity of a panic attack, increasing heart rate, causing dizziness and nausea. 

During abdominal breathing (diaphragmatic) we take deep even breaths. This is a more natural and functional breathing pattern.  Correcting our breathing during anxiety and panic attacks reduces the severity of the physical symptoms we are suffering. This subsequently the severity of the emotional disturbances of the panic or anxiety attack. 

How Am I Breathing?

During a panic attack, it can be very difficult to be aware of our breathing. To determine our breathing pattern put one hand on the middle of your chest and one on your upper abdomen. As you breathe watch which hand rises the most. 

If you are breathing correctly the hand on your abdomen will raise the most. Building this awareness during panic attacks is important so we can know when to practice breathing techniques to help overcome these panic attacks. 

Breathing Techniques for Panic Attacks

Here are some easy breathing techniques you can use to help ease the severity of panic attacks. If you suffer from anxiety or panic attacks it is also a good idea to practice these at times when you are calm so you know what to do when you suffer an attack.

1. Breathe in through your nose. Make these breaths as consistent as possible. Breathe in deeply and slowly.
2. Breathe out slowly through your mouth. Focus on breathing consistently and gently.
3. Steadily count from one to five on each in and out-breath. Try and pace each breath to at least three seconds and as you slowly calm extend the breaths to five seconds.
4. Close your eyes and focus on your breathing.

If you can, lie down. You should feel your abdomen expand with each in-breath, with your chest rising just slightly. If you are noticing your chest is expanding more than your abdomen, focus on breathing the air into your stomach. 

As you breathe out, listen to the sound of your breath. You will be making a whooshing sound. Focus on that noise. If you need you can make this sound more pronounced to help you focus. 

Panic Attacks and Visiting Your Doctor

If you suffer from panic attacks you must seek professional help from your doctor. However, visiting the doctor can be quite an anxiety-inducing experience itself, especially if you have to meet dot physical requirements. Practicing these breathing techniques before your physical can help reduce stress and get you through the test.

Overcoming Panic Attacks With Breathing Techniques

Breathing techniques for panic attacks are the most effective ways to reduce the severity of panic attacks. Rapid, shallow chest breathing will only increase the severity of the symptoms you feel. Being able to recognize your breathing pattern and correct it will help equip you to manage future panic attacks. If you found this article helpful check out the rest of our health and wellness blog.