It’s important to learn how to stop panic attacks, not only if you suffer from them yourself but also if you know someone who does. There are various preventative measures that can be taken when it comes to panic attacks, such as exercising, getting enough sleep, and avoiding things like caffeine that stimulate the nervous system. But for a lot of people, panic attacks can be a regular thing no matter what, and therefore knowing how to stop panic attacks becomes very important.
A very common symptom of panic attacks is hyperventilation. During a panic attack, your airways can feel constricted and you can have difficulty breathing. A lot of people actually fear they will stop breathing when it happens to them. In fact, although it can feel like you’re having an asthma attack, when you hyperventilate you end up inhaling too much oxygen, which can lead to dizziness. As you can see, a panic attack can feel very unusual. Many people also experience a racing heart and can feel their chest muscles contracting, leading them to believe they’re having a heart attack. But ultimately, they’re just going through a panic attack and they’re not about to die or stop breathing. You will find many ways to stop panic attacks almost instantly, and it’s very easy to deal with the breathing issues. Here are a few ways you can stop panic attacks by learning how to manage your breathing.
1. Do you know about the 7/11 technique to control your breathing? It’s a really simple breathing exercise that can help you stop panicking during a panic attack. You simply have to inhale to a count of seven, and exhale to a count of eleven. If you wonder why you exhale more than you inhale during this exercise, the reason is very simple. Exhaling actually stimulates relaxation from within your body and this exercise helps you calm yourself down.
2. While using a paper bag, breathe in and out heavily but slowly. You end up breathing in the carbon dioxide you’re releasing, which actually brings your blood oxygen level back to normal. Keep some paper bags handy at home, as well as in your car and at the place you work if possible. This is a common remedy because it works well.
3. The more ways you know how to stop panic attacks, the better. Some things will be more effective than others for different people, so it’s worth trying all of these tips out. One thing you can do during an attack is hold your breath for 10-15 seconds at a time, if you can do so comfortably. Repeat this at least several times over.
4. In order to calm the symptoms of a panic attack, you can try doing some basic physical exercises while breathing through your nose. You don’t necessarily have to sit and stay still in order to relax. For most of us, doing some basic exercises like pacing quickly, slow jogging or walking up and down the stairs while breathing through the nose can help us get calmer and more relaxed.
Controlling your breathing is a crucial part of stopping panic attacks. If you practice breathing exercises regularly and follow one or more of the above tips, you will be on your way to living a life free of panic attacks and anxiety.
Learn more about how to stop panic attacks and learn plenty of tips to eliminate panic attacks permanently.