Breathing Exercises for a Panic Attack
What is a Panic Attack?
A panic attack, put simply, is a period of extreme anxiety or fear, marked by physical and/or mental symptoms. Our bodies naturally have a “fight or flight” response to keep us safe in potentially dangerous situations. However, panic attacks can occur without any immediate stressor or danger when our bodies overcalculate or misinterpret signals.
Panic Attack Causes
While much research is being done to better understand what causes panic attacks, there is not yet a clear answer. What we do know is that there are many contributing factors that include:
Genetics
Anxiety and other mental health conditions
Stress, especially chronic stress
Brain function
Extreme physical changes, such as exertion, environment change, illness, or trauma.
Can Panic Attacks Affect Your Breathing?
Breathing is one function that can be highly impacted by panic attacks. For many people, it’s also one of the first symptoms they may notice as an attack comes on. In a non-stressed breathing pattern, you take a breath, and the oxygen in the inhaled air moves from your lungs into your bloodstream. At the same time, carbon dioxide moves the opposite direction – from your bloodstream to your lungs. As you exhale, you push the carbon dioxide out of your body. This whole process happens over the course of a few seconds.
During a panic attack, however, your breathing pattern often changes. Breathing patterns can be both a trigger and an effect of a panic attack. Physical exertion can cause the body to change breathing patterns – perhaps leaving you breathing heavily or feeling like you can’t catch your breath. In some people, this can trigger feelings of anxiety or panic that can lead to an attack if not brought back under control. Breathing patterns can also change as a result or symptom of a panic attack. When the body senses danger (whether there is actual danger or the body misinterprets signals as danger as in a panic attack), the breathing pattern often turns into hyperventilation.
Breathing is controlled by our autonomic nervous system, which means that it is generally done involuntarily. You can override this, in a sense, by focusing on controlling your breathing. If you are hyperventilating, you can take slower, deeper breaths to help activate the parasympathetic part of your nervous system, signaling to your body to calm down. This may not be the first thing that comes to mind in the middle of a panic attack, so having the knowledge of how to treat a panic attack with breathing techniques beforehand may help you during times of stress.
How to Deal with a Panic Attack
Panic attacks can come on quickly and make you feel unable to think straight. Stressing over how to make it stop can be overwhelming and further exacerbate symptoms. Fortunately, there are things you can do before, during, and after a panic attack to help reduce or stop the episode.
How to Stop a Panic Attack
Panic attacks generally last between 5-20 minutes, but may be upwards of an hour. Early intervention can drastically reduce the impact and time of a panic attack. If you feel one coming on, try to move to somewhere you feel safe. It may be helpful to remind yourself that the panic attack is not harmful and that it will pass. Employing breathing techniques or grounding practices can also help shift your focus away from the panic.
Panic Attack Strategies
When it comes to treating panic attacks, know that you are not alone. Many people experience a couple of panic attacks throughout their life, but for many others, panic attacks become a recurrent problem, often diagnosed as panic disorder. Effective treatment may help reduce the frequency and intensity of panic attacks. If they cause great distress or interfere with daily functioning, it is even more important to get help. Working with a close circle of trusted people including mental and physical health professionals, friends, or family can provide support and encouragement through panic attacks and treatment.
Common treatment for panic attacks include breathing exercises, cognitive training, and relaxation techniques such as grounding. It can also be helpful to identify personal triggers for panic attacks and find ways to cope with them in a healthy manner. As with all health conditions, it is advisable to speak with a trusted health professional.
How to Alleivate Panic Attacks Fast
While much research is being done on panic attacks, it can be difficult to provide a “one-size-fits-all” remedy because affected people have different triggers, life situations, and stress tolerances. One key element to getting through a panic attack is having a healthy coping technique at the ready. Knowing what helps you personally to work through a panic attack can make all the difference. When you are in a good headspace, try practicing different breathing techniques regularly. Should you find yourself in a more stressful situation, practice again. Much as an athlete conditions their body for an athletic performance, you can condition yourself to use your breathing as a way to focus and decrease anxiety during panic attacks.
An equally important part of dealing with panic attacks is to face it for what it is. Many research studies have shown that trying to ignore the panic or run away from it can actually negatively impact your ability to deal with current and future attacks. Coping methods, such as breathing, can also become a crutch if you use them to distract or distance yourself from what your body is doing. Rather than living your life avoiding all possible stressors, try taking them on in ways that feel manageable.
How Breathing Exercises Can Help Ease Anxiety
One of the most common symptoms at the beginning of a panic attack is feeling short of breath or having difficulty breathing. Focusing on the breath and using breathing techniques for panic attacks may help control your breath and reduce other symptoms. The benefits of breathing exercises do not stop at panic attacks. Since panic attacks and other anxiety are often linked, breathing to decrease overall anxiety may also help reduce the length and severity of panic attacks. Such techniques signal to the body that it is not in inherent danger and teach the mind to be present.
Breathing Exercises for Panic Attacks
There are many different breathing exercises for panic attacks, so it may be helpful to try different approaches in order to find what works for you. Most techniques suggest following the same breathing pattern for several rounds or a few minutes in order to work most effectively. Here, we share three of the best breathing exercises for panic attacks:
The 4-7-8 Exercise
Also known as Relaxing Breath, this exercise can be done during a panic attack to help redirect your attention and calm your mind and body.
Start by exhaling completely, letting all the air out of your lungs.
With a closed mouth, inhale through your nose as you silently count to 4.
Hold your breath for 7 counts.
Exhale slowly through your mouth for 8 counts, letting your breath be slightly audible.
Repeat several times as needed.
Box Breathing
Box or square breathing is a common technique in mindfulness, meditation, and yoga practices and may help decrease feelings of stress and anxiety. It is also a practice often taught to members of some militaries as a way to remain calm in high stress situations.
Begin by gently exhaling completely.
Inhale through your nose as your silently count to 3.
Hold or retain your breath for 3 counts.
Exhale for 3 counts.
Hold at the end of your breath for 3 counts.
Repeat as needed.
Breath Counting
Also a technique with many names, breath counting may be one of the most simple deep breathing exercises for panic attacks.
Begin by exhaling all the way.
Inhale slowly through your nose, counting to 4 or 5.
Exhale slowly through your mouth, again counting to 4 or 5.
Repeat, focusing on slow and controlled breath.
Guided breathing exercises such as those found on the Wombat app can be beneficial as well, especially in high-stress situations where you may not feel in control of your thoughts. Our breathing app is trauma-informed and ready to help you take on whatever life sends your way.
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This articles does not constitute medical or mental health advice. These practices are not for everyone and are not a substitute for ongoing healthcare from a medical or mental health professional. Please seek medical advice if you have any concerns about your health.