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Many people who suffer from panic disorder breathe rapidly and shallowly, which increases their risk of attacks and worsens many of the symptoms when they do suffer attacks. The dizziness, confusion, tingling or numbness in the extremities, sensation of a lump in the throat, nausea, and perception of suffocating associated with panic attacks are all attributable to bad breathing practices.
Breathing quickly and shallowly stimulates the body’s sympathetic nervous system, triggering a fight-or-flight reaction. Breathing slowly and deeply activates the parasympathetic nervous system, which has the opposite effect. The parasympathetic nervous system reduces blood pressure, slows the heart rate, decreases muscle tension, and calms the mind.
Retrain Your Breathing
Training yourself to breathe more slowly, deeply, and evenly is a highly effective way to reduce anxiety and stop panic attacks. There are a number of breathing techniques that can help with this, such as diaphragmatic breathing.
To breathe from your diaphragm, place one hand on your chest and another on your stomach. Breathe in slowly and deeply through your nose, taking in a normal amount of air. The hand over your stomach should rise, rather than the one over your chest. Practice breathing properly all day long, or at least, whenever you can.
The more you practice, the more likely you will be able to permanently change your breathing pattern in a way that will reduce or even eliminate attacks and lower your overall anxiety level. Even if you do continue to suffer from panic, proper breathing can usually reduce the symptoms or even stop an attack early in some cases.
Breathing During a Panic Attack
If you’re feeling panicky or at least very anxious, there are a number of breathing techniques that you can use to reduce symptoms or even avert a full-blown attack. For specific techniques such as tactical breathing (used by military and others who must stay calm in dangerous situations) and yogic breathing (developed by yogis to calm the body and mind), see the section on breathing under Quick Help for Panic Attacks.
Free Breathing Resources
- Dr. Reid Wilson provides detailed instructions for proper breathing at Anxieties.com.
- Indiana University offers a free audio breathing and relaxation exercise led by a female relaxation expert: Relaxation and Breathing.
This article is provided for informational purposes only and is not intended as a substitute for medical consultation. Those with health concerns should consult a qualified practitioner.
See the Panic and Anxiety Treatments page and the main Anxiety page or more free resources.
References:
- Dryden-Edwards, R., MD (Author), Conrad Stoppler, M., MD (Editor). (2010, March 25). “Panic Attacks.” EMedicineHealth.com.
- Maertz, K. (2014). “Panic/Anxiety Attacks.” University of Alberta, UWell.UAlberta.ca.
- Smith, M., MA; Segal, R., MA; & Segal, J., PhD. (2012, January). “Therapy for Anxiety Disorders.” HelpGuide.org.
- Wilson, R., Dr. (n.d.). “Panic Attacks.” Anxieties.com.