How To Stop Anxiety And Panic Attacks

Have you ever worked out super hard, or ran super fast and then tried to slow down your breath?

It’s hard.

It can definitely be done, but it’s hard.

Trying to slow down your breath during an anxiety or a panic attack is much like that, except add fear to the mix. Fear that is often times unprovoked, unrealistic and seemingly uncontrollable. It’s not as easy to slow down your breath while you’re in this state, because your mind takes over. All sorts of wild ideas begin to race through your mind. You feel like something horrible is going to happen to you. You feel out of control. You might feel numbness. You may even feel like you are going to pass out. These are just a few examples of what someone might feel, there are numerous physiological responses to anxiety or panic.

So what is happening to your body? The sympathetic nervous system is fired up. It has cued your body to react to a potentially dangerous situation.Your heart rate has increased. Your adrenaline is surging. Your digestion has slowed.

Fight or flight.

For years…this was my life. I was often in a constant state of anxiety (medical diagnosis - generalized anxiety) with full blown panic attacks.

What is the difference between anxiety and a panic attack?

My experience…

With my anxiety, I just felt an overall unease that would build up. I was jumpy, on edge. I was reactive, short tempered. I was nervous, worrying. I couldn’t sleep well. My thoughts were negative. I felt like something bad was going to happen.

With panic attacks, it was sudden, severe and often times unpredictable. My heart would pound in my chest, my hands would sweat, my face would go numb, my body would shake, my mind would tell me I was going crazy. And the only thing I wanted, was to be wrapped in layers of clothing, under layers of bedding, asleep. I wanted to hide. I would beg my husband to hold me, so I could feel safe. Because basically…I felt helpless and scared.

Now, none of the things I just mentioned to try and calm myself down would be possible if I was on a plane, in a movie theater, driving a car, speaking in front of a group of people, etc. (and medicine only made my symptoms worse). So, I had to learn to stop (and prevent) the attacks in other ways.

I’ve summed up a few of these ways, and I’ve decided to call them the 4 Rs

• Recognize the start of an attack - Write down the very first thought or sensation that happens at the onset of an attack. Watch for them in the future.

• Remind myself that the attack will end - This is a reaction. This will stop.

• Replace my fear based thoughts with positive statements - Example; what if the plane crashes? Change that to; planes are designed to be in the air and handle turbulence, people fly for a living every day, planes are safe, etc. Change these thoughts the minute they start.

• Return to slow and controlled breathing (diaphragmatic breathing) - focus only on the breath. Count the breaths in and out if needed. Follow the breath by sensation through the body. Let the mind connect to the breath.

Diaphragmatic breathing was the primary tool in helping me to find an end to anxiety and panic attacks. It was crucial.

I guess there is some truth to the expression, “Inhale the good shit…exhale the bullshit.”

So What is Diaphragmatic Breathing?

Well, let me start by telling you what it is NOT - it is not taking a deep breath and having your shoulders rise to your ears as you inhale and drop down as you exhale.

Diaphragmatic breathings occurs when the diaphragm muscle (a dome shaped muscle at the base of the lungs) contracts and moves downward to create more space in the chest cavity, for the lungs to fill with air. This form of breathing is actually how we breathe when we are born. Yet at some point in life, most of us lose that diaphragmatic way of breathing and adopt a more shallow breath, using more of the upper portion of the lungs.

Diaphragmatic breathing may also be called soft belly breathing, belly breathing, deep breathing or abdominal breathing.

How do you breathe?

Stand in front of a mirror and take a deep breath. Did your shoulders rise and fall? If they did, you are probably using the upper portion of your lungs to breathe…and you are not alone. This is also a very common way a person will breathe when they are experiencing an anxiety or panic attack.

Diaphragmatic breathing can take time to learn.

It may be hard for some. It may be easy for others.

what are the health benefits of diaphragmatic breathing?

• It massages the heart

• It reduces pain

• It maximizes the amount of blood pumped through the body

• It turns on the parasympathetic nervous system (responsible for reducing stress and aiding in digestion)

These are just a few examples. There are many more mental and physical benefits.

Practicing Diaphragmatic Breathing

Lie on your back (when you are more comfortable with this breathing style you can sit upright). Place one hand on the belly and one hand on the chest. Legs can either be bent or straight. Eyes can either be open or closed.

Once settled into a comfortable position…start to breathe naturally and just be aware of your breath. Following it as you inhale through the nose and exhale through the mouth.

Breathing in

Let your belly rise on the inhale, breathing slowly through the nose. See if your inhales can match the length of your exhales as you try counting to 4. Remember, if you are having an attack and your heart is racing, this may be very challenging. Keeping your focus on counting and following the breath in and out will help your mind be present. The hand on your belly should rise as you inhale. The hand on your chest should remain still. Think of the hand on your chest as a gentle weight, anchoring you. Connecting you.

Let the air continue to rise to the very top of your head, remember…the chest remains still.

At the top of your breath, pause.

Breathing out

Let your belly fall inward on the exhale, breathing out through the mouth. See if you can count to 4. Let all of the air escape from the lungs. Starting at the top, working its way to the bottom. The chest remains still. The abdominals tighten.

You can repeat this cycle as long as you need, but try for at least 10 breath cycles. Once you begin to feel more relaxed, you can experiment with the lengths of your inhale and exhale. Maybe work towards a longer exhale. I use a great app for breathing called Calm. I highly recommend adding this to your practice.

Congratulations!

You have just awakened your parasympathetic nervous system. The part of your body that controls your ability to conserve energy, to relax, to feel pleasure, to burn fat for fuel, to wake up the digestive system. To turn off your sympathetic nervous system and (most importantly) end your fight or flight response!

It’s been a long time since I’ve struggled with anxiety or panic attacks. This breathing method definitely helped me overcome them, and prevent them. But don’t just wait for an attack to practice this method. Practice it daily and maybe (just maybe) you will also find that you can’t remember the last time you had an attack.

Do you battle anxiety or panic attacks?

If so, what has helped you stop an attack?

Please seek help if you are depressed, or suicidal with your anxiety and panic attacks.

This breathing method is intended for people without health conditions - please check with your doctor before practicing.