“Breathing Exercise” For Dealing With a Panic Attack

Do you ever feel a sudden rush of anxiety that overwhelms you? It makes you feel irritated and a lot tense at the same time. Your mind occupies with all types of negative thoughts with no solution to the problem whatsoever. If you have ever faced a similar situation, chances are you have had a panic attack.

Panic attack, generally, is described as a sudden wave of intense anxiety. However, there are other physical symptoms that may tag along. A person experiencing the attack may feel nausea, disoriented with irregular heartbeats.

While the symptoms may not be fatal on their own, can be difficult for the person to deal with. A majority of the people who had experienced a panic attack would attribute the situation appearing to be very much alike a cardiovascular problem.

On average, panic would last somewhere about 10 to 15 minutes. However, it may prolong if there are any triggering factors. When in the midst of such a situation, the person would look out for ways to ease themselves out.

Thankfully to our cause, the breathing exercise is one viable remedy to follow. We will now look into what this exercise essentially entails.

Practising the Breathing Exercise 

One of the most popular remedies, a psychotherapist would recommend is the breathing exercising and for rightly so the reason. Practising it when experiencing a panic attack can considerably bring the intensity level of anxiety down.

It is a fairly easy exercise to follow and can be carried out literally anywhere. Fortunately, when done right, can yield needed results for the patient.

The key thing to note is that you should be focusing on your breathing when faced with an anxiety attack.

The first step entails: to breathe in through your nose in a way that the maximum amount of air goes in. Do it on the count of 4. Try inhaling into the point where you feel the air has entered the belly. Then exhale out slowly through your mouth yet again at the count of 4 seconds.

Repeat the procedure a multiple number of times until you feel at ease. That is to say, the exercise seems to have worked should you start feeling better.

Controlling yourself, on one hand, something as specific as focusing on your breathing during a panic attack may seem difficult.  For obvious reasons, the situation during the attack may make the person feel miserable unwilling to do anything. However, with regular practice of breathing exercise, you will find the procedure to be utterly helpful.

Seeking Therapy 

The breathing exercise is a short-term and an immediate solution to a panic attack. If the episodes have been ongoing, making you feel a lot anxious, then you should see a therapist. Obviously, he/she will be in a better position to judge your problem and find a meaningful solution.

What needs to be understood is that there is no alternative to what a psychotherapist can offer. Their position in evaluating the problem is likely to have no match. Therefore, there should be no hesitance on your side from seeking professional advice.


Areeba Hussain

Areeba is an independent medical and healthcare writer. For the last three years, she is writing for Tophealthjournal. Her prime areas of interest are diseases, medicine, treatments, and alternative therapies. Twitter @Areeba94789300

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