Panic attacks can be terrifying experiences. One minute you're feeling fine, the next you're flooded with intense fear and physical discomfort. Your heart races, you may feel short of breath, and dizzying sensations can make the world seem like it's spinning. In the midst of this chaos, regaining control can feel impossible.
However, there is a powerful tool readily available to help you weather the storm of a panic attack: your breath. Learning the correct way to breathe during a panic attack can significantly reduce its intensity and duration.
This article will explore the nature of panic attacks, explain why breathwork is so crucial, and guide you through effective breathing techniques to regain control and promote calmness.
What is a Panic Attack?
A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes. It's often described as a feeling of losing control or like something terrible is about to happen, without reason.
During a panic attack, the body goes into "fight-or-flight" mode, releasing a flood of hormones like adrenaline that trigger a variety of physical symptoms. Common ones include:
- A pounding or racing heart (palpitations)
- Rapid breathing or difficulty catching your breath (hyperventilation)
- Tightness or pain in the chest
- Lightheadedness or dizziness
- A sense of being detached from oneself (depersonalization)
- A feeling of being disconnected from reality (derealization)
- Tingling or numb sensations
- Sweating or chills
- Nausea or digestive discomfort
These physical symptoms are part of the body's "fight-or-flight" response and can be very distressing during a panic attack.
Why is it Important to Know How to Breathe During Panic Attacks?
When a panic attack hits, the body's natural response is to breathe rapidly and shallowly. This rapid, shallow breathing (hyperventilation) can actually worsen the physical symptoms of a panic attack, creating a vicious cycle of fear and discomfort.
Here's why learning the correct way to breathe is crucial during a panic attack:
Slow, deep breathing activates the relaxation response
In contrast to the fight-or-flight response, the relaxation response promotes feelings of calmness and well-being.
By focusing on slow, deep breaths, you signal the body to switch gears and counteract the physical effects of the panic attack.
Slowing your breath rate reduces hyperventilation
Rapid, shallow breathing depletes carbon dioxide levels in the blood, which can trigger further anxiety and dizziness. Slowing your breathing allows carbon dioxide levels to return to normal, alleviating these unpleasant sensations.
Focused breathing promotes feelings of control
During a panic attack, it can feel like everything is spinning out of control. Focusing on your breath provides a sense of control and grounds you in the present moment.
By incorporating breathwork techniques into your panic attack management strategy, you can take a powerful step towards regaining calmness and reducing the overall intensity of the attack.
Get to know about: Breathwork for Better Sleep: Transform Your Nights with Resonance
The Right Way to Breathe During Panic Attacks
When a panic attack hits, knowing effective breathing techniques can make a big difference. Here are two straightforward methods to try:
4-7-8 Breathing
This method helps slow your breathing rate and triggers a relaxation response. Here's how:
- Exhale completely through your mouth with a whooshing sound.
- Close your mouth and inhale slowly through your nose for a count of 4.
- Hold your breath for 7 seconds.
- Exhale fully through your mouth for a count of 8.
- Repeat this cycle for several minutes, maintaining a slow, rhythmic breath.
Box Breathing
This technique involves visualizing breathing in and out as if tracing the sides of a box. Follow these steps:
- Inhale through your nose for a count of 4.
- Hold your breath for 4 seconds.
- Exhale through your mouth for a count of 4.
- Pause for 4 seconds.
- Continue this pattern for several minutes, focusing on the steady rhythm of your breaths.
Remember: There's no single "correct" way to breathe during a panic attack. Try these techniques and see which one works best for you. The key is to focus on slow, deep breaths from your belly rather than your chest. With regular practice, these methods will become second nature, helping you stay calm during a panic attack.
Also read: Oxa Podcast Episode #7: Dean Stott on Breathing Techniques to Stop Panic Attacks
Breathe Easier with Oxa
While breathwork is a powerful tool for managing panic attacks, mastering it during a heightened emotional state can be challenging. That's where Oxa can be your secret weapon. Oxa uses biofeedback technology to provide real-time feedback on your breathing patterns.
During a panic attack, Oxa guides you towards achieving resonance breathing, a specific slow and steady breath pattern scientifically proven to activate the relaxation response. With Oxa by your side, you don't have to worry about counting breaths or remembering complex techniques. Simply focus on calming your mind, and Oxa will provide the biofeedback to help you achieve a calming breath rhythm.
FAQ
Q: Do I have to breathe deeply during a panic attack?
Not necessarily. While deep breathing can be helpful, focus on slow and steady breaths, whether from your belly or chest.
Q: Can I breathe too slowly during a panic attack?
It's unlikely. However, pay attention to how you feel. If you start to feel lightheaded, take slightly deeper breaths.
Q: What if I can't focus on my breath during a panic attack?
It's common. Try incorporating other calming techniques like progressive muscle relaxation or visualization exercises.
Q: Should I practice breathing exercises before a panic attack?
Absolutely! Regularly practicing breathwork familiarizes you with the techniques and makes them easier to implement during a panic attack.
