Mental Health

8 Breathing Exercises for Panic Attacks and Anxiety

Learn eight effective breathing exercises for panic attacks and anxiety. These techniques can help you calm your body and mind during overwhelming moments by Dale Francis
Estimated reading time: 4 min 47 sec
8 Breathing Exercises for Panic Attacks and Anxiety Photo by samer daboul on Pexels

Panic attacks and anxiety can be incredibly overwhelming and debilitating experiences. They can make you feel like you’re losing control, struggling to breathe, and on the verge of a complete breakdown.

One effective way to manage these panic attacks and reduce anxiety is through breathing exercises. By focusing on your breath and using specific breathing techniques, you can calm your body and mind, bringing a sense of peace and relaxation.

In this article, we will explore eight effective breathing exercises specifically designed to help during panic attacks and anxiety episodes.

1. Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing or deep breathing, is a simple yet powerful technique to regulate your breath and calm your body. To practice this exercise:.

1. Find a comfortable seated position or lie down.

2. Place one hand on your belly and the other on your chest.

3. Inhale deeply through your nose, expanding your belly as you fill your lungs with air.

4. Exhale slowly through your mouth, feeling your belly lower.

5. Continue breathing deeply, focusing on the rise and fall of your belly.

2. Box Breathing

Box breathing is a simple technique that involves inhaling, holding your breath, exhaling, and holding your breath again, all for equal counts. To practice box breathing:.

1. Sit in a comfortable position and relax your body.

2. Inhale deeply through your nose for a count of four.

3. Hold your breath for a count of four.

4. Exhale slowly through your mouth for a count of four.

5. Hold your breath for a count of four.

6. Repeat the cycle for several minutes, focusing on the rhythm of your breath.

3. 4-7-8 Breathing

The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is an excellent exercise to calm anxiety and induce relaxation. To practice this technique:.

1. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth.

2. Exhale completely through your mouth, making a whoosh sound.

3. Close your mouth and inhale quietly through your nose to a mental count of four.

4. Hold your breath for a count of seven.

5. Exhale completely through your mouth, making a whoosh sound, to a count of eight.

6. Repeat the cycle for at least four breaths, and as many as desired.

4. Equal Breathing

Equal breathing, also known as Sama Vritti in Sanskrit, is a simple practice that involves equalizing the lengths of your inhalations and exhalations. To practice equal breathing:.

1. Find a comfortable seated position and relax your body.

2. Inhale through your nose for a count of four.

3. Exhale through your nose for a count of four.

4. Continue this pattern of equal inhales and exhales, focusing on the sensation of your breath.

5. Gradually increase the count as you become more comfortable with the exercise.

5. Alternate Nostril Breathing

Alternate nostril breathing, also known as Nadi Shodhana, is a breathing technique that aims to balance the energy in your body, promoting a sense of calm and clarity. To practice alternate nostril breathing:.

1. Sit in a comfortable position, resting your left hand on your left knee.

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2. Bring your right hand up to your face and close your right nostril with your right thumb.

3. Inhale deeply through your left nostril.

4. Close your left nostril with your right ring finger, releasing the closure of your right nostril.

5. Exhale slowly through your right nostril.

6. Inhale through your right nostril.

7. Close your right nostril with your right thumb, releasing the closure of your left nostril.

8. Exhale through your left nostril.

9. Repeat this cycle for several rounds, focusing on the flow of breath through each nostril.

6. Pursed Lip Breathing

Pursed lip breathing is a technique commonly used to reduce shortness of breath and control anxiety. To practice pursed lip breathing:.

1. Relax your body and sit in a comfortable position.

2. Inhale deeply through your nose for a count of two.

3. Pucker your lips as if you were going to whistle or blow out a candle.

4. Exhale slowly and gently through your pursed lips for a count of four.

5. Continue this breathing pattern, focusing on the sensation of relaxation as you exhale.

7. Humming Bee Breath

Humming bee breath, also known as Bhramari Pranayama, is a calming breathing practice that involves making a humming sound during exhalation. To practice humming bee breath:.

1. Find a comfortable seated position and close your eyes.

2. Place your index fingers gently on your ears, just above the ear canal.

3. Inhale deeply through your nose.

4. As you exhale, gently press your fingers against your ears, creating a humming sound.

5. Allow the hum to resonate within your head, focusing on the soothing vibration.

6. Repeat this process for several rounds, taking rest periods between each round.

8. Body Scan Meditation

While not strictly a breathing exercise, body scan meditation can help enhance your awareness of bodily sensations and promote relaxation. To practice body scan meditation:.

1. Lie down in a comfortable position, such as on your back with your legs extended and arms by your sides.

2. Close your eyes and take a few deep breaths to settle your mind.

3. Begin to mentally scan your body from head to toe, focusing on different areas and sensations.

4. As you encounter tension or discomfort, bring your breath into that area and imagine releasing the tension with each exhale.

5. Continue the body scan, paying attention to any changes or sensations that arise.

6. Take your time and practice this meditation for as long as feels comfortable.

Conclusion

These breathing exercises offer powerful tools for managing panic attacks and anxiety. By practicing these techniques regularly, you can regain control over your breath, calm your nervous system, and find relief from overwhelming moments.

Remember to be patient with yourself as you explore these exercises and find what works best for you. With consistent practice, you can cultivate a sense of calm and inner peace, even during the most challenging times.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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