Panic Attack Breathing
Hi, Jon here from MindSet Universe and I’m going to share two super easy breathing techniques that can help you relax when you’re having, or had, a panic attack!
So what are these panic attack breathing techniques?
Tip 1 — Square Breathing
Also known as ‘Box Breathing’ this is a technique that is super effective in reducing stress, stopping anxiety and helping with panic attacks.
So how do you do it?
Step 1: Get ready!
Try to be in a stress-free and quiet environment, if possible.
Sit upright in a comfortable chair or on the floor using a cushion and with your back against the wall.
I’ve found that this can also work standing up but that might just be me?
Keep your hands relaxed or by your side and start the exercise!
Step 2
Slowly exhale.
You need to exhale through your mouth and focus on the intention of getting all the oxygen out of your lungs.
Step 3
Slowly inhale
To the count of four, inhale slowly and deeply through your nose.
Again, focus on completely filling your lungs with oxygen.
Step 4
To the count of four, hold your breath!
Step 5
Exhale again, through your mouth to the count of….
You got it, four.
Focus again on expelling all the oxygen from your lungs.
Step 6
And finally, hold your breath for another count of 4 and repeat the process as many times as you like until you feel calm and relaxed again.
There is plenty of scientific evidence to back up this technique.
Like the fact it allows CO2 to build up in the blood which has the effect of lowering blood pressure, regulating temperature and encouraging a sense of calm.
But, let’s not talk about that!
It just simply works, give it a try and see how you feel…
Tip 2 — Belly Breathing
Here is another breathing tip you can try to help reduce and even stop anxiety and panic attacks.
Step 1
Place one hand just above your belt line, and the other on your chest, right over the breastbone. Your hands will tell you what part of your body, and what muscles, you are using to breathe.
Step 2
Open your mouth and gently sigh!
The point of the sigh is that you don’t want to completely empty your lungs in this breathing exercise.
You just want to relax upper body muscles.
Step 3
Pause for a few seconds with your mouth closed!
Step 4
With your mouth closed, inhale slowly through your nose whilst pushing your stomach out.
You want to inhale as much air as possible, without using upper body movement, just use your stomach!
When you’ve finished the inhale, stop and…
Step 5
Slowly exhale through your mouth.
And REPEAT!
That’s all there is to it.
I’d love to know if it works for you.
And… If you’re looking to eliminate stress, banish anxiety, get motivated and become a better person today then visit https://mindsetuniverse.com/
Thanks for reading and as always, try not to worry when you DON’T have to.
Jon
