Does anybody know any good breathing techniques for panic attacks?

Answer 1

Although I beat my panic attack problem when I've had moments of anxiety this technique has worked every single time for me, and does not require a paper bag.

Inhale, making sure it lasts to the count of 4.
Hold that breath for the count of 4.
Exhale, making sure it lasts to the count of 4.
Wait for the count of 4 before inhaling again.

It takes discipline but boy does it work. If you refuse to let your body breath as if there is an emergency then it quickly readjusts. If you keep your breath controlled it's very hard for your body to go to Red Alert.

Answer 2

Ah to well... You need a counting technique..Abdominal breathing is imperative..Hold your hand on your chest to make sure you are getting the technique down.. Breath in...count 1....2...3...but slow counting.. with a slow beat..And Out 1.....2......3.... this way you calm down your heart and the pattern of breathing is very important..
Slowly rotate your head in a circle motion..But just to relax your self as well.. Try not to do it in public unless you are under extreme panic attack.
If needed and it is safe close your eyes..
Also lights from stores can bring on the panic attacks.. so closing eyes is great..Or if it to much leave and go back another time..
Hey I found this link to better assist you.. It is great..
Here is a little tast of what they say..
Some tips on learning diaphragmatic breathing. Start while lying on your back. Place one hand on your chest and one hand on your belly (between navel and ribs). Focus on allowing the belly to rise easily when inhaling and fall when exhaling. HOLD THE CHEST STILL with your hand on your chest. The objective is to breathe all the time with the belly (diaphragm) and not the chest. You are aiming at about 6 breaths per minute. This is a slow relaxed process. There should be no sense of effort.

Answer 3

This website has all sorts of helpful techniques for overcoming panic attacks, including breathing:

Answer 4

Yes. I have panic attacks and asthma and it's tricky!
In through the nose and out through the mouth is a good start.
I've also learned some centering techniques and self reiki which really help calm me. With Reiki I start by covering my eyes with my hands and calmly count to 10, then I move my hands to the top of my head, then my neck then my belly, thighs, ankles and finally give yourself a hug by wrapping your arms around your back as best you can. It should help. With centering---close your eyes if you can and try to feel the energy in your body and it's movement. Focus on bringing your energy to the center of your eyes, and then the center of your chest (breathing quietly and in through the nose) and then your belly and down to your toes. Try to sense whether or not you feel yourself relaxing!!
Visualize yourself in the safest place you can imagine and be there in your mind as long as it takes to relax!!!

Good luck and hang in there!

Answer 5

I use to get panic attacks all the time and one day i was talking to a friend of mine who also suffered with panic attacks and he told me what he did to make them pass and since then i've use his technic and it works great..when you feel the onset of a panic attack stand up and look up at the skies above and get mad and say outloud "Take me now if you want i'm not scared" and you'll see the panic attack pass in just a few seconds..or you can see your family doctor and ask him for a medication called Lorasepam it works great for panic attacks..good luck let me know if it works as well for you as it did for me..i no longer get panic attacks since i started using my friends method

Answer 6

close your eyes and just try to control your breathing. Concentrate on the sound of you breath in and out - slowly. Breath in for 3-5counts and out for the same amount.
I've also heard that by breathing into a paper bag it helps to calm you down...I've never tried it personally. Then again, I like to meditate and I find that helps keep me grounded and focused. It's a good way to learn good breathing techniques for sure.

Answer 7

This might not work for you, but when I have and anxiety or panic attack, I ask my husband to hold me. The best way is for both of us to be laying down and me to curl up "into" the front of him...kinda like spoons. The warmth of his body and his steady breathing, calms me down.

Answer 8

One method is pursed lip breathing

Count as you breath in breath out thru pursed lips

Your breath out should be 2x greater than your breathin in count

I started with 4 in 8 out, I am up to 16 in 32 out, It appears that this also improves your lung capacity

Answer 9

Once you get control over your breathing you want to reverse the effects of extra CO2 in your blood from hyperventilating.

To do that, inhale as normal, but slowly and exhale slowly but forcefully. Push more air out of your lungs than you inhaled. Do that about 5 to 10 times and after that return to normal breathing.

Listen to your heart beat when you do it, it should slow and return to normal.

Answer 10

Breathe in fast and hard. Then purse your lips tightly and force your breath out very slowly.

OR

Sit straight, crush your tongue against the roof of your mouth as you breathe in, and slowly relax your tongue as you breathe out, while concentrating on all your muscles relaxing. Do this 60 times or more until you feel better.