😮💨 "Managing Panic Attacks: Breathing Exercises" by Dovilė Bagdonaitė
Panic attacks can feel overwhelming and scary, but with the right techniques, you can manage them. One of the most powerful tools is controlled breathing. In this article, let’s look at how to notice the signs of a panic attack and which breathing exercises can help you feel calm again. 🧘♀️
⚠️ Recognizing the Signs of a Panic Attack
Panic attacks often come suddenly, but there are signs that one might be starting:
- Rapid Heartbeat: Your heart may race or pound in your chest.
- Shortness of Breath: You might feel like you can’t catch your breath.
- Sweating: You may sweat a lot, even if you're not hot.
- Trembling or Shaking: Your body might tremble without control.
- Chest Pain: You could feel discomfort or pain in your chest.
- Nausea: Your stomach may feel upset or uneasy.
- Dizziness: You might feel lightheaded or like the room is spinning.
- Feelings of Unreality: You may feel disconnected or sense that something bad is going to happen.
🌬️ Breathing Exercises to Calm a Panic Attack
When you notice any of these signs, controlled breathing can help slow your body's panic response. Here are a few breathing techniques that are especially helpful:
1. Diaphragmatic Breathing (Belly Breathing)
- Find a Comfortable Position: Sit or lie down somewhere safe and calm.
- Place Your Hands: One hand on your chest, the other on your belly.
- Inhale Slowly: Breathe in through your nose. Your belly (not your chest) should rise.
- Exhale Slowly: Breathe out gently through your mouth. Your belly should fall.
- Repeat: Continue for a few minutes, slowly and steadily. 🌱
2. 4-7-8 Breathing
- Inhale: Breathe in through your nose for 4 seconds.
- Hold: Hold your breath for 7 seconds.
- Exhale: Slowly exhale through your mouth for 8 seconds.
- Repeat: Start with 4 rounds, then add more if needed. 🕰️
3. Box Breathing (Square Breathing) 🟦
- Inhale: Inhale through your nose for 4 seconds.
- Hold: Hold your breath for 4 seconds.
- Exhale: Exhale slowly through your mouth for 4 seconds.
- Hold: Hold again for 4 seconds.
- Repeat: Continue the cycle for a few minutes.
💖 Final Thoughts
Panic attacks can be tough, but you're not alone. With practice, you can learn to recognize the signs early and use your breath to calm your mind and body. Controlled breathing is a gentle, free, and powerful way to help you take back control when anxiety takes over.
Keep practicing, be kind to yourself, and know that peace is possible — one breath at a time. 💗