Panic attacks can be overwhelming and distressing, leaving individuals feeling helpless and out of control. Here are seven breathing exercises that can help you deal with panic attacks.
Deep Belly Breathing
Allow your abdomen to lift as you inhale deeply through your nostrils. Slowly exhale through your lips, allowing your abdomen to descend. Practise this every night before going to bed.
4-7-8 Breathing
Inhale deeply for a count of four, hold your breath for seven counts, and exhale slowly for a count of eight. This technique helps regulate your breathing and induce calmness.
Box Breathing
Inhale four times, hold four times, exhale four times, and hold four times. Repeat this pattern for several rounds to promote relaxation and restore balance.
Alternate Nostril Breathing
Inhale through the left nostril, close it, exhale through the right. Inhale through the right, close it, exhale through the left. Continue alternating.
Progressive Muscle Relaxation Breathing
Starting with your feet, contract your muscles as you inhale; as you exhale, relax them. Tensing and then releasing each muscle group as you move your body upward.
Straw Breathing
Breathe in slowly through the straw, allowing the airflow to be controlled and restricted. Repeat this process for a few minutes, adjusting the intensity of the airflow as needed.
Square Breathing
Inhale four breaths and hold them for four counts before exhaling four breaths and holding them for four counts. Repeat for several times.
Pro-tip
If panic attacks persist or significantly impact your daily life, consider seeking professional help from a mental health expert who can provide additional guidance and support.