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Breathing Techniques for Panic Attacks

gbrae2

690d

anyone have an breathing techniques for panic attacks besides just deep breaths?

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10

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Anxiety (Including GAD)

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    • picklepuddles

      690d

      My favorite breathing technique is box breathing. You breathe in for 4 seconds, hold it 4 seconds, breathe out for 4 seconds, hold it again for 4 seconds. I will change up the amount of time for each too. There is also nostril breathing. That's where you plug one side while inhaling and exhaling, then switch to the other side.

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    • Doglover25006

      688d

      I put one hand on my heart/chest the other on my stomach and focus on the movement of my breaths with my eyes closed. I try to breathe more into my belly than my chest.

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    • urgonestory

      688d

      Yes

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    • NurseNadine

      688d

      I just count my breathing. Inhale is one exhale is two. When I get to 10 I start over again.

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    • tig21

      690d

      I've been working ok grounding techniques. You can do five senses. Look at 5 things you can see, 4 things you can touch, 3 things you can hear 2 things you can smell 1 you can tast. The last two are kinda tricky to do. Or keep something you can smell on you while you are doing the other breathing techniques. I sometimes keep a bottle of the sented oil on me when I remember. I like lemon or orange sent. I can't stand lavender for some reason LOL. I hope this helps.

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      • twinmom03

        690d

        @tig21 yes! This is a great technique!

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    • superman9302

      690d

      I try to make sure my exhales are longer than my inhales. It slows your heart rate.

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    • twinmom03

      690d

      Deep breathing tends to make mine worse. I try to remove myself from the situation if possible. Even just stepping outside or in another room. And just breathe. Focus on the air coming in and giving you life and the air going out along with the toxicity in that moment. Breathe in good, release the bad. Hold your hand over your heart and feel it beating. Count the beats. Realize you are alive and okay šŸ˜Š

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    • Alpine

      690d

      Rocking back & forth while focusing on any one thing in the room your in

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    • picklepuddles

      690d

      My favorite breathing technique is box breathing. You breathe in for 4 seconds, hold it 4 seconds, breathe out for 4 seconds, hold it again for 4 seconds. I will change up the amount of time for each too. There is also nostril breathing. That's where you plug one side while inhaling and exhaling, then switch to the other side.

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      • Lucas.exe

        690d

        @picklepuddles this! I do counts of 6 or 8 but dont do that if you start getting dizzy. Its the counting that helps me and the breathing helps pay attention to the counting!

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ā˜ This content is generated by our users and it is not a substitute for professional medical advice. Please consult with your physician before making any medical decision

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