Panic attacksare abrupt episodes of severe fear or discomfort accompanied by other symptoms.
Panic attacks can occur in the context of several mental health and other conditions, includingpanic disorder.
Breathing exercises can slow your heart rate and breathing and help you calm down.
Illustration by Tara Anand for Verywell Health
Perform this exercise while seated in a comfortable position.
Lion’s Breath
Lion’s breath is a punch in of yogic breathing known aspranayama.
Perform this exercise while seated comfortably in a chair or on the floor.
Alternate Nostril Breathing
Alternate nostril breathing is an effective way to slow breathing during a panic attack.
It can also temporarily decreaseblood pressure.
What to Expect During Breathing Exercises
Early on, breathing techniques for panic attacks can cause lightheadedness.
If this happens to you, breathe normally for several minutes between cycles of breathing exercises.
Remind yourself that your body and brain are overreacting to the actual circumstances of your situation.
Recognize irrational thoughts that might be contributing to your panic attack.
For example, your racing heartbeat might make you think you will die.
However, focusing on your breath and practicing calming techniques in these moments can help your heartbeat slow down.
The 54321 grounding exercise is one way to engage all five senses.
Look around your environment and find:
Preventing Panic Attacks
Panic attacks can’t always be prevented.
Most occur without a cleartrigger,and they can even happen while you’re relaxing or after falling asleep.
However, for some people, tracking symptoms can help identify potential triggers.
Panic Attack or Heart Attack?
Symptoms of apanic attack and heart attackcan be similar.
If you are experiencing chest discomfort, seek medical attention to rule out a potentially life-threatening condition.
Breathing exercises can help calm your mind and reduce these symptoms during a panic attack.
Examples include 4-7-8 breathing, Lion’s breath, and alternate nostril breathing.
Other techniques, such as progressive muscle relaxation and grounding techniques, can also be used during panic attacks.
Unfortunately, there’s no magic cure for panic attacks.
Sometimes they resolve on their own, while other times they continue to occur.
American Psychological Association.Panic disorder: answers to your most important questions.
University of Minnesota.The 4-7-8 breathing exercise.
The American Council on Exercise.6 breathing exercises to reduce stress.
2017;23:392-398. doi:10.12659/MSMBR.906502
Bonevski D, Naumovska A.Panic attacks and panic disorder.IntechOpen.2019.
