Coping With Panic Attacks Tips: Deep Abdominal Breathing
Probably the most distressing symptom that one will experience during a panic attack is the terrible feeling of being unable to breathe. Sometimes the chest become so tight that breathing feels almost impossible. Then there are the times where breathing becomes so rapid and shallow that it is bordering on hyperventilating. Because this is probably the most common and one of the most distressing symptoms of a panic attack, almost all non-drug methods of dealing with panic attacks utilise breathing exercises in one form or another.
The most useful breathing technique that can be used in a panic attack situation is abdominal breathing. Most people in times of stress, and this would be particularly so in the case of someone experiencing severe anxiety or a panic attack, start to breathe in a very shallow fashion and high in the chest. It is nearly as if they are rapidly panting and unable to catch their breath. This is exactly what happens when the body goes into a fight or flight response.
This breathing response is only part of the problem. The real problem is that the person having the panic attack begins to focus on their breathing difficulties which leads to an increase in the anxiety and panic which causes even greater breathing restrictions and difficulties
Once our nervous system becomes aware of the breathing problem it gives us feedback that there is a problem and we need to do something about it. Unfortunately for the anxiety and panic attack sufferer they cannot do anything about it. In becoming aware of the problem and knowing they can’t correct it they simply create more anxiety and panic increasing the intensity of their panic attack.
The person is now in the grips the vicious cycle of the panic attack
The practice of deep controlled abdominal breathing will provide options the panic attack sufferer can use at the time of their attack. But a regular training program of controlled abdominal breathing must be undertaken if the ability to apply it during the extreme nervous system responses of a panic attack is desired.
It’s not unlike training for athletic event where the body over period of time begins to get used to the activities that you are engaged to the point that they become virtually automatic when they need to be performed.
In order to be able to utilise this deep abdominal breathing during the extreme conditions of an actual panic attack a reasonable amount of familiarity with the technique needs to be in place. The best way to learn how to do this style of breathing is to practice it during times of zero stress and tension. And once you feel comfortable with the mechanics of the method you can then start looking for opportunities to practice and apply it during periods of medium level stress and anxiety.
Over time our confidence and capability to apply the deep abdominal breathing technique in all kinds of situations of varying levels of stress and anxiety increases. So much so that in a very short time the method can be applied during a panic attack situation.
While abdominal breathing can be of great benefit during a panic attack, the added bonus is that by regularly practising deep abdominal breathing the nervous system has a chance to relax to some degree helping it to become less apt to respond to stress and anxiety in the same way.
The technique of controlled abdominal breathing is quite easy. If this is your first attempt at breathing in this way remember to start slowly, as you would with any exercise, and gradually increase the length of time of your breathing practice sessions
You might not know this, but this way of breathing is the way our body is designed to breath. It is natural and normal. If you look at how toddlers breath you will see that they’re belly breathers. As we get older for one reason or another we move into a more chesty way of breathing.
Don’t think of this as learning some strange or weird breathing technique. What you are doing here’s simply remembering with some regular practice how to breathe properly once again.
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