Breathing Exercise for Panic Attacks
What is a Panic Attack?
A panic attack is a sudden and intense feeling of fear or discomfort that can happen without warning. During a panic attack, you might experience a racing heartbeat, sweating, shaking, or feeling like you can’t breathe. These attacks usually peak within minutes and can make you feel like you’re losing control or having a heart attack.
How do is Breathing Exercises Help?
Soothing rhythm breathing is a breathing technique that helps calm the body during a panic attack by slowing down and deepening your breaths in a regular pattern. This method activates the part of your nervous system that helps you relax after stress, often called the “rest and digest” system. When you breathe slowly and deeply, you not only slow your heartbeat and stabilize your breathing, but you also expel more carbon dioxide. Sometimes, too much carbon dioxide in the body can make you feel dizzy or more anxious, so getting rid of it can help reduce these feelings and make you feel more in control.
Focusing on your breathing also helps take your mind off frightening thoughts that can make a panic attack worse. Concentrating on a steady, rhythmic breathing pattern helps you shift away from thoughts of danger or fear, breaking the cycle of panic. Regular practice of this technique makes it easier to use in stressful situations, providing a helpful tool to manage anxiety. This not only helps during a panic attack but also serves as a daily practice to keep overall anxiety levels low.
Soothing Rhythm Breathing for Panic Attacks:
Breathing exercises are recommended in Cognitive Behaviour Therapy (CBT) and Dialectical Behaviour Therapy (DBT) and Acceptance and Commitment Therapy (ACT) - all of which are provided by our Geelong Psychologist.
You can read more about panic and breathing retraining at the Centre for Clinical Interventions (CCI).
I’ve attached two short breathing meditations below for you to try:
Compassionate Colour Imagery
“Compassionate color” is a technique where you imagine a calming color, like blue or green, spreading warmth and comfort through your body. This helps you feel more relaxed and cared for, easing stress or anxiety.
Imagery helps with panic because visualising something peaceful or soothing, like a calm place or a gentle colour, can bring a sense of safety. Imagery also blocks your mind from producing anxious thoughts, images and simulations.
To learn more strategies for managing anxiety and panic attacks, you can contact our Geelong Psychologist at Daybreak Psychology to make a referral or book a session.