How to Breathe When You’re Having a Panic Attack
Panic attacks can be overwhelming and terrifying experiences, often accompanied by rapid heart rate, sweating, trembling, and a sense of impending doom. During these moments, it’s crucial to know how to breathe effectively to manage the symptoms and regain control. In this article, we will discuss various breathing techniques that can help you navigate through a panic attack.
1. Diaphragmatic Breathing
Diaphragmatic breathing, also known as deep breathing, is a highly effective technique to calm your nervous system during a panic attack. To practice this technique, follow these steps:
1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and the other on your belly.
3. Inhale slowly through your nose, allowing your stomach to push out against your hand.
4. Exhale through pursed lips, feeling your stomach fall inwards.
5. Repeat this cycle for several minutes, focusing on the rhythm and depth of your breath.
2. 4-7-8 Breathing
The 4-7-8 breathing technique is another powerful method to reduce the intensity of a panic attack. Here’s how to do it:
1. Inhale for 4 seconds through your nose.
2. Hold your breath for 7 seconds.
3. Exhale for 8 seconds through pursed lips.
4. Repeat this cycle for 4 times.
This technique helps to activate the body’s relaxation response, promoting a sense of calm and control.
3. Box Breathing
Box breathing is a simple yet effective method that involves a 4-second inhale, 4-second hold, 4-second exhale, and 4-second hold. Follow these steps:
1. Inhale slowly for 4 seconds through your nose.
2. Hold your breath for 4 seconds.
3. Exhale slowly for 4 seconds through pursed lips.
4. Hold your breath for 4 seconds.
5. Repeat this cycle for several minutes.
This technique helps to regulate your breathing and bring your heart rate back to a normal pace.
4. Alternate Nostril Breathing
Alternate nostril breathing, also known as Nadi Shodhana, is a traditional yoga practice that can be beneficial during a panic attack. Here’s how to perform it:
1. Sit in a comfortable position and close your eyes.
2. Place your right hand on your lap, with your index and middle fingers extended.
3. Use your right thumb to close your right nostril.
4. Inhale deeply through your left nostril for 4 seconds.
5. Close your left nostril with your ring finger and little finger.
6. Use your thumb to open your right nostril and exhale slowly for 4 seconds.
7. Repeat this cycle for several minutes.
This technique helps to balance the body’s energy and reduce stress.
Remember, these breathing techniques are not a substitute for professional help. If you frequently experience panic attacks, it’s essential to seek support from a mental health professional. However, these techniques can be a valuable tool to manage symptoms and regain control during a panic attack.
