gbrae2

479d

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

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Top reply
    • picklepuddles

      479d

      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.

    • picklepuddles

      479d

      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.

      • Lucas.exe

        478d

        @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!

    • Alpine

      478d

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

    • twinmom03

      478d

      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 😊

    • superman9302

      478d

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

    • tig21

      478d

      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.

      • twinmom03

        478d

        @tig21 yes! This is a great technique!

    • AveryArthelia

      478d

      What helps me is certain sensory input; for some people, calming sensory things help but for me I find "alerting" stuff to be really helpful, like super sour candies are my go-to. Also deep pressure therapy, like as in using a weighted blanket.

    • NurseNadine

      477d

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

    • urgonestory

      477d

      Yes

    • Doglover25006

      477d

      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.

☝ 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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