Breathing Technique To Stop Panic Attack

This special type of breathing causes stimulation in the part of your nervous system responsible for relaxations. This basic law of biology is that if you breathe this way then your body will have no other choice than to relax. What you do is that you breath deep into you tummy or diaphragm which is below your chest. You should not breath into your chest. The most important thing to remember is that the out breath MUST be longer than the in breath.

This does now happen in seconds, it may take a few minutes but the body WILL respond and relax, no matter what your mind is thinking and telling you. Try this now. Sit down and close your eyes for a while. Be aware of your body and feel and listen to you breathing. Breath in to the count of seven and then breath out to the count of eleven (hence 7:11). If you want to you can hold for a couple of seconds at the bottom of the out breath (if that's comfortable for you).

In a panic attack you might find this a bit difficult at first, but doing this regularly causes your general anxiety level to come down. If you practice well and make an effort to do this in every panic and anxiety attack you might find yourself breathing this way automatically if feeling anxious. Relaxing on a regular basis starts to inhibit the production of stress hormones in the body making it harder and harder for the body to panic. As you practice and become more generally relaxed the "baseline" of arousal from which the panic starts lowers. Meaning that it is becoming harder and harder to get stressed.

Hyperventilation responds very well to this technique. If you make an effort and practice this daily then hyperventilating should cease to be a problem very quickly. This combined with scaling and AWARE technique will give you much more control over panic attacks.

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