How to not consciously breath and constantly body checking

@helloWater8583

Hello,

Panic attacks can be scary. I’m sorry you experienced a bad one that made you have to visit the ER. Being consciously aware of our breathing can sometimes be helpful, when we are trying to ground ourselves, but in instances like this it sounds like it could induce even more anxiety. I feel like doing some intensity filled workout may help. Or engaging in activity you enjoy serving as a distraction. Hope you find something that works!💛💫

I’ve had this exact panic lately where I feel like I’m not breathing right unless I’m consciously controlling it. It’s exhausting. Finding ways to distract yourself is extremely helpful. I like to go for a walk personally because my body tends to take over breathing since you naturally begin to breathe heavier. Another thing I’ve thought about with this is that when I’m sleeping and can’t consciously regulate my breathing, my body is doing exactly what it needs. I wake up still every morning even though I wasn’t controlling my breathing. It helps me remember that I am okay.

I hope things get easier for you!

@helloWater8583

I'm so sorry to hear that you experienced a panic attack. It can be terrifying to go through a moment like that, and all of the emotions that come up can feel overwhelming and make you feel out of control. I can't tell from your post whether your doctor or the hospital gave you any validation for how severely this impacted you, but I want you to know that I see you and your choice in that moment to seek medical care was the right one. I think that sometimes, medical doctors who don't work in psychiatric care talk to people experiencing anxiety and panic attacks like they had "just" an attack or they're going through "only" a psychiatric problem as opposed to what feels like they're implying is a "real" or physically manifesting one.

Anyways! My first recommendation for a person experiencing worsening anxiety is to set up an intake/assessment appointment with a psychiatrist for evaluation and to figure out what steps can be taken to find support and to combat anxiety. Some people will, from there, decide to seek out a therapist, whereas others want to learn to focus or distract the mind during moments of stress or panic. Guided meditations, cardio workouts, self-care, and working on building an artistic or athletic skill are some ways you can change your frame of mind during these moments. I hope this helps. Keep taking deep breaths- you've got this!