Panic attacks are scary, but in truth, physically harmless. To help you calm your terror, breathing techniques can be very helpful. Here are a few different ways of breathing that might help to calm your panic attacks.
Sigh Breathing: Instead of deep breaths, the sigh breath begins with a mild inhale, and a slow exhale. This is to encourage shallower and slower breathing. The sigh breath encourages tranquility through increasing the concentration of carbon dioxide in your blood. In addition, by focusing your senses on the outside world, you divert your attention from your inner turmoil. Lastly, you become an active participant in your body, and you can fight the panic. As you breathe, calmly observe your surroundings. Think about what you can hear, what you can see, what you can smell. Open your senses.
Breathing with your diaphragm: Start by sitting comfortably in a chair, keeping your back straight. Some find closing their eyes more relaxing, so you may want to try that too. Place one hand on your chest and the other on your abdomen. Diaphragmatic breathing requires you to use your abdominal muscles. Inhale and exhale three or four times. You should not be exerting yourself. After your fourth exhale, do not immediately begin inhaling. Wait for a few moments. Without your prompting, your body should soon begin inhaling. Let your body breathe for itself. It will find its natural rhythm. Likely you will notice your abdomen regularly rising and falling. You're breathing with your diaphragm.
Meditative breathing: This form of breathing is like yoga. In yoga, you hold your body in difficult positions, and the effort of balancing yourself and supporting your weight takes your mind off your worries. Likewise, meditative breathing focuses your mind on the movements of your diaphragm, distracting you from your terror. Relieving stress in general is a good way to prevent panic attacks, and meditative breathing can alleviate stress. You should breathe meditatively for five or ten minutes each day, perhaps in the morning or before you go to bed. Let go of the stress. Meditative breathing can prevent and combat panic attacks.
Buteyko Breathing: The main focus of Buteyko breathing is to reduce breathing, thus increasing carbon dioxide levels in the blood. Carbon dioxide, the body's natural tranquillizer, will calm the victim of the panic attack. However, some consider Buteyko breathing to be dangerous, as the low oxygen levels may lead to cell death. The disagreement among therapists is still quite contentious. If you decide you wish to pursue Buteyko breathing, you should work with a Buteyko instructor, for maximum safety. - 32513
Sigh Breathing: Instead of deep breaths, the sigh breath begins with a mild inhale, and a slow exhale. This is to encourage shallower and slower breathing. The sigh breath encourages tranquility through increasing the concentration of carbon dioxide in your blood. In addition, by focusing your senses on the outside world, you divert your attention from your inner turmoil. Lastly, you become an active participant in your body, and you can fight the panic. As you breathe, calmly observe your surroundings. Think about what you can hear, what you can see, what you can smell. Open your senses.
Breathing with your diaphragm: Start by sitting comfortably in a chair, keeping your back straight. Some find closing their eyes more relaxing, so you may want to try that too. Place one hand on your chest and the other on your abdomen. Diaphragmatic breathing requires you to use your abdominal muscles. Inhale and exhale three or four times. You should not be exerting yourself. After your fourth exhale, do not immediately begin inhaling. Wait for a few moments. Without your prompting, your body should soon begin inhaling. Let your body breathe for itself. It will find its natural rhythm. Likely you will notice your abdomen regularly rising and falling. You're breathing with your diaphragm.
Meditative breathing: This form of breathing is like yoga. In yoga, you hold your body in difficult positions, and the effort of balancing yourself and supporting your weight takes your mind off your worries. Likewise, meditative breathing focuses your mind on the movements of your diaphragm, distracting you from your terror. Relieving stress in general is a good way to prevent panic attacks, and meditative breathing can alleviate stress. You should breathe meditatively for five or ten minutes each day, perhaps in the morning or before you go to bed. Let go of the stress. Meditative breathing can prevent and combat panic attacks.
Buteyko Breathing: The main focus of Buteyko breathing is to reduce breathing, thus increasing carbon dioxide levels in the blood. Carbon dioxide, the body's natural tranquillizer, will calm the victim of the panic attack. However, some consider Buteyko breathing to be dangerous, as the low oxygen levels may lead to cell death. The disagreement among therapists is still quite contentious. If you decide you wish to pursue Buteyko breathing, you should work with a Buteyko instructor, for maximum safety. - 32513
About the Author:
One of the most frightening ailments that you can suffer from is a panic attack. You will feel completely out of control, both psychologically and physically. Find the information you need to stop panic attacks at Help for Panic Attacks.
