How Do You Stop A Panic Attack? Controlled Abdominal Breathing
Of all the symptoms that a panic attacks sufferer experiences during a panic attack difficulty in breathing would seem to be the one that causes the most distress. Breathing problems associated with anxiety and panic attacks can run the range from hyperventilation where the breathing becomes uncontrollably rapid and shallow, to an almost total constriction of breathing where breathing normally becomes impossible. Because these breathing difficulties are such a common part of panic attacks virtually all methods of dealing with panic attacks, or at least those that don't resort to pharmaceutical drugs, have as part of their respective methods, controlled breathing techniques of one kind or another.
The most commonly used breathing technique to help in coping with an anxiety attack is controlled abdominal deep breathing. Part of the typical stress response in people and especially so in the case an anxiety attack or a panic attack is that their breathing starts to become extremely shallow. This rapid panting style of breathing is part of the body's natural flight flight response. And while it may be natural, it is also very distressing to someone experiencing it during a panic attack.
This breathing response is only part of the problem. The real problem is that the person having the panic attack begins to focus on their breathing difficulties which leads to an increase in the anxiety and panic which causes even greater breathing restrictions and difficulties
When our breathing is disturbed in this way our nervous system provides feedback letting us know that we need to address this breathing issue. If we consciously become aware of the breathing problem and our nervous system is screaming at us to fix it and we are unable to fix it, the panic attack response gets stronger and stronger.
The vicious cycle of the panic attack has begun.
Through regular use of deep abdominal breathing the anxiety attack sufferer can begin to develop a powerful tool to help them cope with their anxiety attack. But this is something that needs to be practised regularly if it is to be used during the extreme anxiety and stress of a full-blown panic attack.
If you think of this as training for a sporting event. With regular practice sessions when game time arrives many of the skills you need will be almost automatic and there for you when you need them.
In order to be able to utilise this deep abdominal breathing during the extreme conditions of an actual panic attack a reasonable amount of familiarity with the technique needs to be in place. The best way to learn how to do this style of breathing is to practice it during times of zero stress and tension. And once you feel comfortable with the mechanics of the method you can then start looking for opportunities to practice and apply it during periods of medium level stress and anxiety.
Over time our confidence and ability to apply the deep abdominal breathing technique in all kinds of situations of varying levels of stress and anxiety increases. So much so that in a very short time the method can be applied during a panic attack situation.
While abdominal breathing can be of great benefit during a panic attack, the added bonus is that by regularly practising deep abdominal breathing the nervous system has a chance to relax to some degree helping it to become less likely to respond to stress and anxiety in the same way.
Practising controlled abdominal breathing is very easy. If you have not used this technique before, like any exercise start practising in a slow and easy fashion gradually increasing the length of time you practise this form of breathing.
Also keep in mind that this form of breathing is normal and natural. In other words this is how we are supposed to breathe. If you want proof look at how very young children breathe and notice that they belly breathe more often than not rather than breathing with their chests.
Don't think of this as learning some strange or weird breathing technique. What you are doing here is simply remembering with some regular practice how to breathe properly once again.
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