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How Do You Stop A Panic Attack? Controlled Abdominal Breathing

by: SergeTaylor
Total views: 21 | Word Count: 638

Of all the symptoms that a panic attacks sufferer experiences during a panic attack difficulty in breathing would seem to be the one that causes the most distress. Breathing problems associated with anxiety and panic attacks can run the range from hyperventilation where the breathing becomes uncontrollably rapid and shallow, to an almost total constriction of breathing where breathing normally becomes impossible. Because these breathing difficulties are such a common part of panic attacks virtually all methods of dealing with panic attacks, or at least those that don't resort to pharmaceutical drugs, have as part of their respective methods, controlled breathing techniques of one kind or another.

The most useful breathing technique that can be used in a panic attack situation is abdominal breathing. Most people in times of stress, and this would be particularly so in the case of someone experiencing severe anxiety or a panic attack, start to breathe in a very shallow fashion and high in the chest. It is almost as if they are rapidly panting and unable to catch their breath. This is exactly what happens when the body goes into a fight or flight response.

What further compounds this problem and what can ultimately lead to a full on panic attack response is that the person having the breathing difficulty begin to focus on their inability to take a deep breath.

Once our nervous system becomes aware of the breathing problem it gives us feedback that there is a problem and we need to do something about it. Unfortunately for the anxiety and panic attack sufferer they cannot do anything about it. In becoming aware of the problem and knowing they can't correct it they simply create more anxiety and panic increasing the intensity of their panic attack.

This is the vicious cycle of a panic attack.

Through regular use of deep abdominal breathing the anxiety attack sufferer can begin to develop a powerful tool to help them cope with their anxiety attack. But this is something that needs to be practised regularly if it is to be used during the extreme anxiety and stress of a full-blown panic attack.

This is just like training regularly for some sporting competition. The more you practice before the actual event the more automatic the desired responses will be come game time.

By practising regular deep abdominal breathing at non-stressful times it allows the body the chance to get used to the technique itself as it becomes conditioned to breathe differently. Once a certain familiarity has been gained with the technique it is very useful to begin using it during periods of moderate stress and anxiety.

This is a slow gradual progression from a safe and neutral situation and gradually increasing our skill with the technique so that we can ultimately apply it in extreme stress situations such as a panic attack.

While abdominal breathing can be of great benefit during a panic attack, the added bonus is that by regularly practising deep abdominal breathing the nervous system has a chance to relax to some degree helping it to become less likely to respond to stress and anxiety in the same way.

The technique of controlled abdominal breathing is quite simple. If this is your first attempt at breathing in this way remember to start slowly, as you would with any exercise, and gradually increase the length of time of your breathing practice sessions

Also keep in mind that this form of breathing is normal and natural. In other words this is how we are supposed to breathe. If you want proof look at how very young children breathe and notice that they belly breathe more often than not rather than breathing with their chests.

Don't think of this as learning some strange or weird breathing technique. What you are doing here is simply remembering with some regular practice how to breathe properly once again.

About the Author

If you want to learn how to do deep abdominal breathing for panic attacks and learn more about coping with anxiety and panic attacks and getting your free handling your panic attacks report visit www.anxiety-cures.org

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