A panic attack is an experience that suddenly makes a person feel fear, panic, and anxiety. The heart beats faster, breathing becomes labored, and it feels like something very bad is going to happen. At such times, if we control our breathing, the mind can relax and the body’s tension can be reduced.
Let’s look at some simple, effective breathing exercises that can be helpful during or to prevent a panic attack.
1. Deep Breathing
This is the simplest yet most powerful exercise.
How to:
- Sit or lie down straight.
- Breathe in slowly through your nose for about 4 seconds.
- Hold your breath for 2 seconds.
- Breathe out slowly through your mouth for about 6 seconds.
- Repeat this process 5 to 10 times.
- This exercise helps to normalize your heart rate and calm your mind.
2. 4-7-8 Technique
This exercise was introduced by Dr. Andrew Weil and is also considered very effective to do before bed.
Method:
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale through your mouth for 8 seconds.
- Repeat 4 times.
- This exercise provides instant relaxation to the brain.
3. Box Breathing
This technique is used primarily by Navy SEALs and emergency responders to help them stay calm under pressure.
How to:
- Inhale for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale for 4 seconds.
- Pause for 4 seconds and then repeat.
- Do this for 4 to 6 rounds. This exercise restores mental and physical balance.
4. Alternate Nostril Breathing
This is a popular yoga practice that helps calm the mind and reduce anxiety.
Method:
- Place the thumb of your right hand on the right nostril and close it.
- Breathe in through the left nostril.
- Now close the left nostril with your left finger and exhale through the right nostril.
- Breathe in through the right nostril and exhale through the left nostril.
- This completes one cycle. Do 5 to 10 such cycles.
5. Humming Breath
This exercise involves exhaling with a soft sound, which brings deep peace to the mind.
How to:
- Inhale through your nose.
- Keep your mouth closed and exhale with a “hmmmm” sound.
- Repeat 5 to 10 times.
- This exercise helps reduce mental noise and brings you into the present moment.
Finally
It may not be possible to completely prevent panic attacks, but if we learn these simple and easy breathing exercises and incorporate them into our daily routine, we can cope better with them. Also, if panic attacks start to occur frequently, be sure to contact a psychologist.
FAQs
1. How do breathing exercises help during a panic attack?
Breathing exercises help regulate oxygen and carbon dioxide levels in the body, which often become unbalanced during a panic attack. Controlled breathing calms the nervous system, slows the heart rate, and reduces feelings of anxiety and dizziness.
2. Which breathing technique is best for quick relief during a panic attack?
The 4-7-8 breathing and box breathing techniques are often the most effective for quick relief. They activate the parasympathetic nervous system, helping the body shift from a state of panic to a more relaxed state.
3. How often should I practice breathing exercises to prevent panic attacks?
Practicing daily, even for just 5–10 minutes, can help train your body and mind to respond calmly in stressful situations. Consistency is key in building resilience against future panic episodes.
4. Can breathing exercises replace medication or therapy?
Breathing exercises are a powerful self-help tool, but should not replace prescribed medication or therapy. They work best when used as a complementary approach alongside professional treatment.
5. Are there any risks in doing breathing exercises during anxiety or panic?
Generally, breathing exercises are safe. However, some people may feel lightheaded or uncomfortable if they force or overdo it. It’s important to go slow, stay seated, and stop if you feel unwell.