Breathing exercises for panic attacks
A panic attack is characterized by a relatively sudden swelling of intense fear. The anxiety is relatively undirected, but can often relate to the own body and is accompanied by physical symptoms such as palpitations, accelerated breathing, cold sweat. In order to stop the swelling anxiety, it can be helpful to concentrate on your calm flowing breath, to force yourself through specific exercises to a steady, calm deep breathing.
However, breathing training alone may not be sufficient to regulate panic attacks. Violent fast breaths can lead to hyperventilation, which can be quite threatening for the patient. In this case it can help to breathe into a bag for a short period of time to counteract the hyperventilation. For patients with frequent panic attacks, it can be useful to practice “emergency breathing exercises” to calm them down. Consultation with a doctor or psychologist is advisable.
Duration and frequency of application
Breathing exercises for relaxation can always be done when it feels good. In the beginning it may be useful to learn exercises in a quiet environment first, so that you can then use them successfully in everyday life. Breathing exercises can provide a little time out and relaxation within 2-3 minutes in everyday life, but can also be used as part of general relaxation exercises.
Deep, intensified breathing should not be carried out for longer than 2-3 minutes to avoid hyperventilation. After a short break in which breathing is normal, a new round of breathing exercises can then follow.