Learn Breathing Techniques To Better Manage And Control Panic Attacks

Panic attacks can be very frightening. It can cause distress to your family and to yourself. Sometimes it can be difficult treat and for years, it is usually mistreated by well-meaning health professionals. However recent medical research had focused on breathing techniques. People suffering from panic attacks are mostly breathing from their chest. However if you learn how to breathe slowly from your diaphragms, you will be able to reduce the chances of suffering from panic attacks!

Deep breathing is a very important and crucial part of lowering your stress level and reducing chances of panic attacks. This does not mean breathing from the chest but breathing from the stomach. These are some tips and exercises that you can take.

1. First take deep breaths. While doing this put your hand on your stomach.
2. With your hand on your stomach, concentrate on making your hand rise as far as possible.
3. Remember to breathe in through your nose and hold it for about 5-7 seconds.
4. Finally let the air out through your mouth, slowly, by puckering your lips and letting the air out like a balloon. Or if you like, breathing out through pursed lips as if trying to blow through a drinking straw.

Not only this would help to decrease your heart rate and it also brings endorphins into the your body system.

Once you had learned to breathe with your stomach, you got to practice, practice and practice. Remember practice makes perfect! For the first week, practice while lying on your back only for a few breaths at a time. Then slowly increase the practice time to about 15 mins. After that, when you feel comfortable with the breathing techniques, start practicing while sitting, and then progressing to standing and then finally practicing it while walking.

While in a state of panic attack, have someone by your side to remind you on your breathing techniques. This is because once the panic attack starts, you will be overcome by your own fears. Having someone who knows of your condition and reminding you on the breathing techniques, you will be able to manage your panic attacks in a confident way. Also, if you work in an office, paste stick-ons on places where you will have the most access. This serve an additional reminder when you may suffer panic attacks while you work.

You never know when the next wave of panic attacks will start and so, you have everything to gain and nothing to lose if you start practicing now!