Five Breathing Exercises That Stop Panic Attacks

Panic attacks can be overwhelming and terrifying, causing physical symptoms such as shortness of breath, chest pain, and dizziness. If you experience panic attacks, it’s important to have coping mechanisms in place to help you get through them. One effective way to manage panic attacks is by using breathing exercises. Here are five breathing exercises that can help stop a panic attack:

Box breathing: Also known as “square breathing,” this exercise involves inhaling for a count of four, holding your breath for a count of four, exhaling for a count of four, and then holding your breath for a count of four. Repeat this pattern for a few minutes, focusing on your breath and trying to clear your mind of other distractions.

Pursed lip breathing: This exercise involves exhaling through pursed lips, as if you were blowing out a candle. Inhale through your nose, then exhale slowly and steadily through your pursed lips. This helps to slow your breathing and reduce the physical symptoms of a panic attack.

Diaphragmatic breathing: Also known as “belly breathing,” this exercise involves focusing on your breath and filling your belly with air as you inhale. To try this exercise, place one hand on your belly and the other on your chest. Take a deep breath in through your nose, filling your belly with air and allowing your chest to rise slightly. Exhale slowly through your mouth, focusing on pushing the air out of your belly.

The 4-7-8 exercise: This exercise was popularized by Dr. Andrew Weil and involves inhaling for a count of four, holding your breath for a count of seven, and exhaling for a count of eight. Repeat this pattern for a few minutes, focusing on your breath and trying to relax your body.

Alternate nostril breathing: This exercise involves alternately closing one nostril and breathing in and out through the other nostril. To try this exercise, place your index and middle fingers on your forehead and your thumb on your right nostril. Close your right nostril and inhale through your left nostril. Close your left nostril and exhale through your right nostril. Then, inhale through your right nostril and exhale through your left nostril. Repeat this pattern for a few minutes, focusing on your breath and trying to relax your body.

Breathing exercises can be a helpful tool for managing panic attacks and reducing their intensity. It’s important to find an exercise that works for you and to practice it regularly so that you can use it effectively when you’re experiencing a panic attack. If you’re struggling with panic attacks and other anxiety symptoms, it’s important to seek help from a mental health professional. They can help you develop a treatment plan and provide you with the support you need to manage your symptoms.

Suffer from panic attacks? Check out my mental health art prints on Etsy.