Controlling Panic Attacks Through Calm Breathing

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Controlling Panic Attacks Through Calm Breathing

Wednesday, February 10th, 2010 Subscribe To Our Feed

Controlling Panic Attacks by keeping control of your breath is a simple but useful technique. By making slight adjustments to your composure, it can influence your wellbeing and emotions. The body’s adrenaline levels and other harmful chemicals surge in the course of an anxiety attack. It’s these chemicals in the body that can create distressing symptoms.

A common physical symptom a person might experience during an attack is a shortness in breath. Maintaining breath control can be beneficial in a number of ways. Focusing on your breath helps take the attention away from thoughts and feelings of panic and fear. Coupled with visualizations and affirmations it can work as an excellent distraction.

A fairly common physical symptom of panic is hyperventilation. With increased oxygen to the brain it causes an imbalance in oxygen, which triggers disorientation and fear. This can further fuel the panic cycle and cause it to spiral out of control. Preventing hyperventilation can aid in Stopping panic attacks, simply by breath control. Breathing exercises can help to stop sensations from getting out of control.

The moment that you suspect a panic attack is about to happen begin to inhale and exhale steadily, taking in deep breaths. As you inhale, feel your lungs expand fully and let them empty gradually as you breathe out. Continue with this relaxed and steady breathing for as long as you wish. You might also find that using a paper bag for controlling the breath a useful tool. As you breathe out, let your body relax and feel the tension releasing from your body. In addition focus on calming thoughts and visualizations like a lake or mountain view for example.

Take a few moments in the day to adjust your posture and thoughts. Physical stress and tension affects your emotional behavior. The problem is that most of us take no notice of stress and anxiety until it really affects us. Face tension, headaches, shoulder and neck pain; these are all easily remedied by simply taking a few moments to breathe and relax.

Listen to the body’s telltale signs of stress, whether they are happening inside or out. Give yourself a quick break every hour or so to re-energize; fix yourself a drink or go for a walk. Loosen up your body and take some deep breaths whenever you feel stressed or anxious. Furthermore, be watchful of what goes on in your head. What you constantly think is going to affect your emotions, so best not to be focusing on negative thoughts.

Try and keep a positive frame of mind and practice ways to keep you that way, for example, print out inspirational quotes or think of your own. Work can be tough and it can be stressful, but try and release as much tension before getting home. If you have a lot of background stress and anxiety, then it can affect your mood into the evening. Anxious and worrying thoughts at night time can affect sleep and cause insomnia.

While Sleep Panic Attacks are not as common, people who are suffer from anxiety and poor sleep are much more prone to having them. To reduce the chances of a night time attack, follow good sleep habits and a healthy daily routine. Exercise, meditation and relaxation activities; these are all helpful ways in releasing built up adrenaline and stress hormones. Participate in endorphin releasing activities such as; listening to good music, sex and laughter.

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