What are some techniques to overcome anxiety attacks / hyperventilating?

Question

2 years ago; I was lying in bed ready to go to sleep and all of a sudden my heart started racing then I started to panick and felt as though I could not breathe. My parents helped me to relax and the anxiety attack passed. Since then I went to the doctor and she told me to try breathing into a paper bag or focusing on a still point and to concentrate only on my breathing. I have not had an attack since then; although my heart does race and I am scared to have another one. My heart races at night before I go to bed and when I fly (when the plane is taking off). Does anyone experience anxiety and/or know any ways to avoid it and techniques to manage the thought process to try and relax if your heart races? Thanks!

Answer 1

Try using a relaxation technique. The one I use focuses on relaxing your entire body, one part at a time.IFirst I lie down (you can do this while sitting too). I start at my toes and I tell them to relax; I consciously release the tension from the them. Next I move to my entire foot, then my ankles, and so forth until I've relaxed every part of my body. It helps to exhale every time I release tension.

Hope this helps.

Answer 2

I had these symptoms and thought it was mental... turned out to be a heart murmur triggering the breathing problems, which triggered the panic attacks. Also, I found out I had Asthma, which was causing hyperventilation that I also thought was emotional. Go to a Pulmonary doctor, or a good General MD, and get a thorough heart and blood workup.
Since being on Asthma meds, I have no more heart racing, and am much calmer, with more energy... my body was just not getting enough oxygen. It was that simple!

Answer 3

You need to first understand what seems to be causing the anxiety attack. As Yoda would say, it is your fear you must control;) But, on a serious note most meditation and other calming excercises are about controlling your mind from racing. So, take a slow deep breath and exhale through your mouth slowly. This will actually reduce your heart rate. Then breathe normal. Think pleasant thoughts or go through multiplication tables or name capitols of states something that will force your mind to concentrate on something. A lot of times I just sing a favorite song in my head. Meanwhile take deep slow breath now and then.

Try this before you go to sleep.

Answer 4

You may wish to try guided imagery. A particularly good title is Panic Attacks by Belleruth Naparstek. This highly acclaimed, research-proven, physician-endorsed guided imagery combines healing imagery, powerful music and a state-of-the-art understanding of the mind-body connection to reduce or eliminate acute anxiety and panic attacks. Check it out: http://www.wellbaskets.com/paatguimcdby.html

Answer 5

I have had anxiety/panic since '91, I have learned breathing slow deep breathes, breathing up to where your stomach comes out slowly then let it out........also I have used cold wash clothes, ice on my temples, saying The Lords Prayer over and over, a lose rubber band on your wrist snapping it, thinking of calm places you have been or would like to be, chewing or sucking on ice.......I know they are terrible I have tried a lot of things over the years. Counseling is also great.........Seeing a Psychiatrist also.....

Answer 6

See anxiety and panic attack treatments at http://www.ezy-build.net. (.net.nz/~shaneris) on pages 6 and 8, and practise the word/phrase repetition technique daily, and when needed, since it can be used anywhere, and in conjunction with the controlled breathing methods, with sufficient practise.