How can I breathe easier while having panic attack?
Last Updated: 05/05/2020 at 3:02pm
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I would definitely suggest attempting to just focus on the breathing part for a while. When it happens to me, I like to just sit in one spot and focus entirely on breathing deeply and how it feels, and letting it relax me. Sometimes it takes a while, but it helps overall to just let everything else fade into the background and remind myself that my breathing is working okay, so I'm working okay. Deep breathing is really helpful because it's naturally relaxing and also gives you something to focus on. Just try your best not to let your thoughts get away from you until you're breathing well again.
You can breathe easier by slowing your breathing down, straighten your posture and breathe from the abdomen!! Breathe slowly through the nose and out the mouth!! It will decrease the anxiety and panic!!
I focus on one point, maybe it's the snow outside my window or a word in a book or a lyric in a song, but I focus and try to stop my breathing because when I am not thinking about the stressor, my breathing relaxes!
When you're having a panic attack, you forget to do something: you forget to exhale. If you can remember that when you take a breath in, you have to release another one. Remembering to exhale should allow you to breathe a lot easier during a panic attack! :)
Calming yourself down may work, when you have panic attacks, you can't expect it, so if you can feel it, it'll work out faster.
I have suffered from panic attacks in the past and breathing was the most frightening for me. After a lot of research I discovered a technique that helped me immensely. The reason we have trouble breathing deeply during a panic attack is because we are not completely emptying our lungs between breaths. So, to breather deeper, make a concerted effort to exhale longer and try and completely empty your lungs. I know it will seem scary but when you take your next breath it will be complete and deep. This made all the difference for me.
Set everything else aside for a moment, and really focus on your breathing. Think, or perhaps even say aloud, "in, out," and repeat.
Breathe in for 7 seconds, and exhale for 8. I hear it helps you get more oxygen, and makes it feel less life you're suffocating.
I practice square breathing when I feel panicked. I breathe in for 5 seconds, hold for 5 seconds, exhale for 5 seconds, hold for 5 seconds. It's just like a square with the breaths on the top and bottom and the holding in each side. It has helped me immensely.
Take a seat, breathe deeply as you slowly count to ten. Observe your body, feel the support of the chair holding you. Remember that there is love and support surrounding you. Practicing mindful exercises and deep breathing will help relieve your panick attack. Make a game plan and call someone to walk you through a mindful exercise or meditation the next time you feel a panic attack coming on.
Focus on breathing. Deep breaths. Or even imagining the breath going all the way through your body. From your mouth to your toes. Try and tighten your muscles and then relax them as best as you can.
Relaxing and breathing methods should help. Take slow deep breaths in and then exhale forcefully, pushing all the air out of your lungs, while exhaling, drop your shoulders, relax your arms and shake them out. Relaxing music also helps
inhale (through nose).. 2.. 3.. 4.. exhale (through mouth).. 2.. 3.. 4.. 5.. 6.. and repeat until you feel better. You may notice your heart rate and body temperature slightly decrease as well, which hopefully makes you feel more at ease
Find a yoga position you find comfortable to do some deep breathing; I personally like child's pose but I know a lot of people who like corpse pose. slowly work, to a sitting position while doing your deep breathing, to a standing position,
One way is to make space for your lungs to expand and for your diaphragm to move. You can either stretch out, lay down flat or sit up straight. Try to breathe deeply in through your nose, out through your mouth. Each for 4 counts occasionally holding your breath for one count in between. If that doesn't help, use a paper bag. This is something an ambulance would provide for you if called to you. The paper bag (or plastic if you don't have a paper one, but be careful) helps you be aware of your breathing. Each time try to completely fill the bag but be careful not to make yourself dizzy.
Focus on what makes you happy,think about it and forget everything around you,then focus on your breathing, breath in and out till it's controlled
Think about something that makes you happy, a moment in your life in which you felt overflowing joy. Remember that moment, remember the place, the people. How you felt, how it sounded, even how it smelled. Slow your breathing and just think about that moment.
I know that using calm breathing can help to make it breathe easier when having a panic attack. Basically what it is is breathing from the diaphragm. Take a slow breath in through the nose, breathing into your lower belly for about 4 seconds, Hold your breath for 1 or 2 seconds, Exhale slowly through the mouth for about 4 seconds, Wait a few seconds before taking another breath. That is what I do to end up breathing better during a panick attack. Another way that I know has been found useful is to try to distract yourself because when you are distracted it can help you to breathe easier because you are focusing on something else instead of panicking
I would try the concept of grounding. List a 5 things around you that are a certain color, then list 4 things around you that you can touch, etc... Making your brain aware of your surroundings can help slow your breathing. Counting also really helps the brain slow down during a panic attack, which may help your breathing slow and make it easier to breathe. Otherwise, perhaps you could look up breathing techniques, which may help making breathing easier as well! Sitting up, not slouching can make inhaling easier, too. You can always hop on a chat with a 7 cups listener when you have these feelings. They are here to help connect with you during moments like these.
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