Science says: with this breathing exercise you can overcome any panic attack

Meanwhile, it is no longer a secret: I am a mega Peter Panic. Even now as I write this, mild nerves are racing through my body. The reason? Whoever knows may say it. I am just always on, and sometimes it seems impossible to get over it in the moment. Fortunately, I have gained quite a bit of knowledge over the past few years and learned tricks to calm myself down again, and I am happy to share them with you. Today on the menu: a breathing exercise that sends any panic attack packing in no time. Tested and approved by yours truly.

First, it is good to understand why you have trouble with your breathing when you feel a panic attack coming on. Hyperventilation or shortness of breath is one of the most common symptoms of panic attacks. Because you breathe through your chest during moments of panic, your feelings of fear are amplified because you feel like you can't breathe fully. As the panic increases, it becomes increasingly difficult to control your breathing. If you breathe deeper and through your belly from the first signs of panic, you will feel calmer quickly. You also have more control over your feelings when confronted with panic and fear, and your mind is freed from anxious and negative thoughts. Is a panic attack lurking? Then try this breathing exercise:

1. Start in a comfortable position with a straight spine, such as sitting upright in a chair with your feet on the ground or lying on your back.

2. Close your eyes or look down to focus on your body.

3. Start to notice your breathing. Are you breathing in and out from your chest? Are you breathing quickly or slowly?

4. Keep your shoulders relaxed and still and begin to breathe consciously.

5. Breathe deeply and slowly in through your nose, feel your belly expand as you fill your body with your breath. Do this for four seconds.

6. Gradually breathe out through your mouth and let all the air escape. Do this for six seconds.

7. Continue to focus on your breathing and notice how your belly rises and falls with each breath you take.

8. Repeat this for another five to ten breathing cycles. As you breathe deeply, notice how you feel throughout your body.

9. Are there areas that feel tenser than others? With each exhale, imagine your body releasing stress and tension.

10. Check in with yourself on how you feel. Has it not helped enough yet? Then repeat the exercise a few more times and know: this too shall pass.

Source: Very Well Mind