Breathing can feel constricted during a panic attack. It is often recommended to engage in a deep breathing exercise in order to take fuller breaths and create a sense of calm. However, focusing on your breath during a panic attack can be much harder than it seems.
I personally find it very challenging to try to breathe deeply in the face of fear. Rather, I have found it more useful to practice breathing techniques on a regular basis to combat overall feelings of anxiety. By frequently practicing my breathing exercises when I am already in a calm state, I can more readily use them when I feel stressed out or fearful.
Here are the steps to one of my favorite breathing exercises. This technique involves deep abdominal breathing along with a simple visualization. Try practicing it in the morning to the start the day off fresh, in the afternoon to recharge, or before bed for a restful night.
- Begin in a comfortable position, such as lying on your back.
- Simply notice how you are feeling physically. Are there areas of your body that feel more relaxed than others? Take several breaths and with each exhalation, allow the body to let go of any tension.
- Become more aware of your breath. Breathe in and out of the nose. Notice how your belly falls and rises with each breath.
- Imagine that your breathing is like filling a pitcher of water. As you inhale, the water pours into the body. First filling the belly, then the lungs as the rib cage expands, and finally the chest. Hold the breath for a moment.
- Next, exhale your breath out, imagining that you are emptying the pitcher of water. The air first pours out of the chest, then out the lungs, and finally the belly as you feel your navel draw in towards your spine.
- Repeat this exercise for five to ten more cycles of breath.
- Take a moment to notice how you feel physically, mentally, and emotionally.
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