Have you ever considered that your breathing could be contributing to your panic attacks? Breathing is a necessity of life that usually occurs without much thought. How you are breathing can be both a factor in creating and treating panic attacks.

Is Your Breathing Stressing You Out?

There are basically two different types of breathing, chest breathing and abdominal breathing. As the name suggests, chest breathing is when you breathe mainly from the chest and is common leading up to and during an anxiety or panic attack. This type of breathing tends to consist of rapid and shallow breaths which upset the balance of oxygen and carbon dioxide in the body. This type of shallow breathing can lead to dizziness, an increased heart rate and muscle tension.

Abdominal breathing, on the other hand, is characterized by deep, even breaths that are drawn down by the diaphragm. A newborn baby will do this, as will people when they are in a deep sleep – it’s the natural way to breathe.

If you want to check which method you are using to breathe, the easier way is to put your left hand on your stomach and your right hand on your chest. If your left hand moves then you are using abdominal breathing, conversely, if your right hand moves then you are predominantly chest breathing. Being aware of the method you are using is the first step in being able to control anxiety and panic with relaxation breathing.

Relaxation Through Abdominal Breathing

Here is a simple technique that you can use for treating panic attacks. Practicing this technique will help you use it when you are starting to feel anxious. (note: it‘s best to try this laying or sitting down at first, if you feel dizzy or uncomfortable at any time stop immediately):

Place one hand on your stomach and slowly inhale through your nose. Try to keep your shoulders relaxed. If you are breathing with your diaphragm you hand should move up and down with each breath.

Don’t try to hold your breath. Exhale through your mouth. Rather than push the air out, let the air exit your body naturally.

Repeat this several times.

You can increase the relaxing effect of this technique by focusing your attention on the breath. As the air moves in and out of your body focus on your hand moving up and down or the air moving in your nose and out your mouth. This is a breathing meditation.

Learning and practicing proper breathing can be used as an effective method for preventing and treating panic attacks. Add it to other techniques you are currently using to increase your arsenal and get your life back.