Most people don’t give much, if any thought to how they breathe. Did you know that how you breathe could be a contributing factor in how often you experience panic attacks and how long your attacks are? Learning how to breathe correctly can help you with treating panic attacks.
Breathe Right to Reduce Stress
There are basically two different types of breathing, chest breathing and abdominal breathing. As the name suggests, chest breathing is when you breathe mainly from the chest and is common leading up to and during an anxiety or panic attack. This type of breathing tends to consist of rapid and shallow breaths which upset the balance of oxygen and carbon dioxide in the body. This type of shallow breathing can lead to dizziness, an increased heart rate and muscle tension.
The other type of breathing, abdominal breathing, is more natural. If you have had the chance to watch a baby sleep you may have noticed they breathe from their abdomen, causing their tummy to rise and fall with each breathe. You also do it naturally when you are in a deep sleep. Abdominal breathing is characterized by long, slow breaths.
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.
Relaxation Through Abdominal Breathing
This easy exercise can be used when you are feeling anxious to help with treating panic attacks. You want to practice this when you are in comfortable surrounding and preferably relaxed so that you can apply it when you start to feel anxious or stressed. (note: if you feel dizzy or uncomfortable at any time stop the exercise right away):
Place one hand on your stomach and slowly inhale through your nose. Try to keep your shoulders relaxed. If you are breathing with your diaphragm you hand should move up and down 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.
Learning and practicing proper breathing can be used as an effective method for preventing and treating panic attacks. Add it to other techniques you are currently using to increase your arsenal and get your life back.
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