How do I get my breathing back under control again when I start to panic?
Last Updated: 06/02/2020 at 11:50pm
Penny Dahlen, Ed.D., LPC
Licensed Professional Counselor
I am committed to helping you find your passion, heal old wounds, and flow smoother in all aspects of your life path! I use a compassionate listening approach.
Top Rated Answers
Look around you and make note of five things in your surroundings. Taking in the details of things around you can help calm you and focus your senses.
You can get your breathing back under control when you start to panic through using a number of coping mechanisms. I recommend to start by taking deep breaths and counting to ten. After that, look around, say five things you can see. I can see my bed, a blanket, my pillow, my kindle, a purse. List four things you can touch. List four things you can touch now, three things you can smell, two things you can taste, and one thing that you just noticed while I was distracting you from your moment of panic :) Grab a pillow and squeeze it. Sit somewhere you are comfortable. Tell yourself it will be okay!
Concentrate on your stomach while breathing. Take a deep breath in, hold it for a few seconds, and let it out for a few seconds. Keep doing this over and over, focusing on the sound of your breath, and how the air fills your lungs.
Take deep breaths. This can help a lot. When you are nervous, your heart will be even faster causing your breathing to increase speed. Relax, close your eyes, and take deep breaths until your breathing is normal again.
do army breathing 4 in , 4 hold, 4 out. and repeat. you could also try progressive muscle relaxation which i find helps and online will have the bes description, but its tensing muscles then releasing in a wave sequence from toes up.
I good trick I found was taking deep breaths and holding it for a second. It is best to sit down in a quiet place or anywhere you can and close your eyes and just focus on your breathing, deep breaths and count them. Think of happy things :)
This can be really tough to do once you're actually in the midst (or onset) of a panic attack. One strategy I found helpful was to practice diaphragmatic (deep) breathing when my anxiety was lowest. If you practice breathing properly when you're calm, it will be easier to breathe properly when your anxiety rises. A few minutes a day can make a significant difference. Resting a hand on your stomach can also help as a physical cue to let your belly expand and draw each breath a bit deeper. Remember, even if you don't get your breathing under control, the panic attack will still pass on its own.
Take deep breaths in through your nose and out through your mouth. Breathe in for four, pause for four, breathe out for four and stop for four.
Take a series of deep breaths. Breathe in through your nose and out through your mouth. I have found that counting to ten as I exhale helps bring things back to normal.
Set a timer or a metronome. Breath every 5 seconds/Measure if you are using a metronome. I usually turn on a slow song and breath to the tempo of it :)
In through your nose and out through mouth with eyes shut and very slow breathes taking your time and relaxing
I would suggest downloading a mediation app from itunes or go on a youtbube and search guideded mediation you really have to pay attention to your breathing and take deep breaths in and out.
Drink lots of water or if possible eat your favourite food. Also if possible listen to your favourite music or any tv show. Just divert your mind from the main subject of being panic. And try the breathing exercise, breathe in on the count of 4 and exhale at the count of 8. This helps.
Try to take slow, deep breaths. It will both start to calm you down and help you regain control over your breathing.
Restoring your breathing during a panic attack is vital. What I find most effective for me, is to focus on my breathing, breathe in for 4 seconds and out for 10 and keep going until your breathing regulates.
First, slow down. Try to relax every muscle in your body. Then, take slow, deep breaths- about 5 seconds in and 10 seconds out.
Breath in for four beats, hold your breath for seven beats, and breath out for eight beats. Repeat, repeat, repeat. Doing this resets your brain, like hitting a "factory settings" option on a phone. Your anxiety will dissipate quickly. Do this every time you're panicking or can't sleep, as it helps with that too. Of course, if it's something like an asthma attack, it would be better to reach for your inhaler. There's also several thousand other breathing exercises for you to try. Speaking from experience, the exercise stated above works time and time again. Be sure to give it a try.
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