Proper Breathing For Treating Panic Attacks
Have you ever considered that your breathing could be contributing to your panic attacks? Breathing is a necessity of life that usually occurs without much thought. How you are breathing can be both a factor in creating and treating panic attacks.
Is Your Breathing Stressing You Out?
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.
When you are breathing with your diaphragm, your breaths will be deep, even and fill your lungs. When you are in a deep sleep and relaxed you will do this automatically. Breathing in this manner is the natural way to breathe; even a newborn baby does it.
You can easily determine which way you are breathing with this simple test. Place one hand on your chest and your other hand on your stomach. The hand that moves indicated the type of breathing you are doing – hand on stomach moving? You are abdominal breathing. Hand on chest moving? You are chest breathing. By understanding which breathing mode you are in, you will be on track to being able to control your panic and anxiety.
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):
Relax your shoulders as much as you can. Put one hand on your stomach inhale slowly through your nose. When you are breathing through your diaphragm, your hand should rise and fall with each breath.
Don’t try to hold your breath during this exercise, instead, exhale through your mouth. Don’t push the air out, let it flow naturally.
Repeat this several times.
You can increase the relaxing effect of this technique by focusing your attention on the breath. As the air moves in and out of your body focus on your hand moving up and down or the air moving in your nose and out your mouth. This is a breathing meditation.
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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