Table of ContentsView AllTable of ContentsBreathing Exercises for Panic AttacksOther Helpful ToolsPreventionFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Breathing Exercises for Panic Attacks
Other Helpful Tools
Prevention
Frequently Asked Questions
Panic attacks can occur in the context of several mental health and other conditions, includingpanic disorder. Breathing exercises can slow your heart rate and breathing and help you calm down.
This article discusses breathing exercises you can use during a panic attack and how to perform them.
There are a variety ofbreathing exercisesyou can employ during a panic attack to slow your breath and calm down.
4-7-8 Breathing
Dr. Andrew Weil developed the 4-7-8 breathing technique to help easeanxietyand help with stress-related health issues. Perform this exercise while seated in a comfortable position.
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Lion’s Breath
Lion’s breath is a type of yogic breathing known aspranayama. Perform this exercise while seated comfortably in a chair or on the floor.
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Alternate Nostril Breathing
Alternate nostril breathing is an effective way to slow breathing during a panic attack. It can also temporarily decreaseblood pressure.
What to Expect During Breathing ExercisesEarly on, breathing techniques for panic attacks can cause lightheadedness. If this happens to you, breathe normally for several minutes between cycles of breathing exercises. Gradually decrease the number of normal breaths until you can perform the breathing exercises as recommended.
What to Expect During Breathing Exercises
Early on, breathing techniques for panic attacks can cause lightheadedness. If this happens to you, breathe normally for several minutes between cycles of breathing exercises. Gradually decrease the number of normal breaths until you can perform the breathing exercises as recommended.
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Additional Ways to Treat Panic Attacks
In addition to calming breathing exercises, there are other strategies you can use to decrease yoursymptomsduring a panic attack.
Relax Your Muscles
Muscle tension often occurs during a panic attack.Progressive muscle relaxationis a technique you can use to help reduce symptoms ofstress and anxiety. This technique involves tensing and relaxing muscles throughout the body in a specific order, from the top down or the bottom up.
Recognize What Is Happening
When you start to have a panic attack, take a break from whatever you are doing. Remind yourself that your body and brain are overreacting to the actual circumstances of your situation.
Recognize irrational thoughts that might be contributing to your panic attack. For example, your racing heartbeat might make you think you will die. However, focusing on your breath and practicing calming techniques in these moments can help your heartbeat slow down.
Try Grounding Methods
Grounding techniquescan help shift your focus back to the present during high anxiety, such as a panic attack.
The 54321 grounding exercise is one way to engage all five senses. Look around your environment and find:
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Preventing Panic Attacks
Panic attacks can’t always be prevented. Most occur without a cleartrigger,and they can even happen while you’re relaxing or after falling asleep.
However, for some people, tracking symptoms can help identify potential triggers. Keep a journal and write down the environment where your attacks occurred, the circumstances, and what you felt.
Panic Attack or Heart Attack?Symptoms of apanic attack and heart attackcan be similar. Both conditions can cause difficulty breathing, sweating, dizziness, nausea, chest pain, tingling in the arms, and a sense of “impending doom.“If you are experiencing chest discomfort, seek medical attention to rule out a potentially life-threatening condition. Once you’ve been diagnosed with panic attacks or anxiety, you will be better able to discern the cause of your symptoms if they occur again.
Panic Attack or Heart Attack?
Symptoms of apanic attack and heart attackcan be similar. Both conditions can cause difficulty breathing, sweating, dizziness, nausea, chest pain, tingling in the arms, and a sense of “impending doom.“If you are experiencing chest discomfort, seek medical attention to rule out a potentially life-threatening condition. Once you’ve been diagnosed with panic attacks or anxiety, you will be better able to discern the cause of your symptoms if they occur again.
Symptoms of apanic attack and heart attackcan be similar. Both conditions can cause difficulty breathing, sweating, dizziness, nausea, chest pain, tingling in the arms, and a sense of “impending doom.”
If you are experiencing chest discomfort, seek medical attention to rule out a potentially life-threatening condition. Once you’ve been diagnosed with panic attacks or anxiety, you will be better able to discern the cause of your symptoms if they occur again.
Summary
Other techniques, such as progressive muscle relaxation and grounding techniques, can also be used during panic attacks. If you suspect you are having a panic attack but have not been given a diagnosis, seek medical attention to rule out serious medical causes of your symptoms, such as a heart attack.
A Word From Verywell
While panic attacks are not life-threatening, they can significantly interfere with your daily life. If you aren’t finding relief from breathing exercises or other self-help methods tomanage symptoms, talk to your healthcare provider about other treatment options, such as medications and psychotherapy.
Unfortunately, there’s no magic cure for panic attacks. Sometimes they resolve on their own, while other times they continue to occur. However, treatments such as medications and psychotherapy can help reduce the frequency of panic attacks and help you manage your symptoms.
While there’s no set rule for performing breathing exercises, practicing two or three times per day for a few minutes will make it easier for you to use these techniques during a panic attack.
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Panic disorder: answers to your most important questions.University of Minnesota.The 4-7-8 breathing exercise.The American Council on Exercise.6 breathing exercises to reduce stress.Telles S, Verma S, Sharma SK, Gupta RK, Balkrishna A.Alternate-nostril yoga breathing reduced blood pressure while increasing performance in a vigilance test.Med Sci Monit Basic Res. 2017;23:392-398. doi:10.12659/MSMBR.906502Bonevski D, Naumovska A.Panic attacks and panic disorder.IntechOpen.2019. doi:10.5772/intechopen.86898
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Panic disorder: answers to your most important questions.University of Minnesota.The 4-7-8 breathing exercise.The American Council on Exercise.6 breathing exercises to reduce stress.Telles S, Verma S, Sharma SK, Gupta RK, Balkrishna A.Alternate-nostril yoga breathing reduced blood pressure while increasing performance in a vigilance test.Med Sci Monit Basic Res. 2017;23:392-398. doi:10.12659/MSMBR.906502Bonevski D, Naumovska A.Panic attacks and panic disorder.IntechOpen.2019. doi:10.5772/intechopen.86898
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Psychological Association.Panic disorder: answers to your most important questions.University of Minnesota.The 4-7-8 breathing exercise.The American Council on Exercise.6 breathing exercises to reduce stress.Telles S, Verma S, Sharma SK, Gupta RK, Balkrishna A.Alternate-nostril yoga breathing reduced blood pressure while increasing performance in a vigilance test.Med Sci Monit Basic Res. 2017;23:392-398. doi:10.12659/MSMBR.906502Bonevski D, Naumovska A.Panic attacks and panic disorder.IntechOpen.2019. doi:10.5772/intechopen.86898
American Psychological Association.Panic disorder: answers to your most important questions.
University of Minnesota.The 4-7-8 breathing exercise.
The American Council on Exercise.6 breathing exercises to reduce stress.
Telles S, Verma S, Sharma SK, Gupta RK, Balkrishna A.Alternate-nostril yoga breathing reduced blood pressure while increasing performance in a vigilance test.Med Sci Monit Basic Res. 2017;23:392-398. doi:10.12659/MSMBR.906502
Bonevski D, Naumovska A.Panic attacks and panic disorder.IntechOpen.2019. doi:10.5772/intechopen.86898
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