Deep Abdominal Breathing For Anxiety And Panic Attacks
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.
Deep abdominal breathing done in a controlled fashion is one of the most useful techniques in helping anyone cope with panic attack. A normal stress response during times of severe stress, like that experienced by someone suffering with a panic attack, is a dramatic change in the breathing rate. The breath becomes high in the chest and is very rapid, just like someone trying to catch their breath after strenuous exercise.
Unfortunately when the person experiencing the panic attack and the associated difficulties with their breathing begins to notice their breathing difficulties the level of panic increases making them feel even worse.
Our nervous system obviously recognizes that breathing is essential to our survival and sends feedback that how we are breathing is not adequate for our needs. When a panic attack sufferer becomes aware of this physical and mental feedback, they literally start to panic which further amplifies the feedback in the hope that it will be heard and the breathing adjusted accordingly.
This is the vicious cycle of a panic attack.
The practice of deep controlled abdominal breathing will provide options the panic attack sufferer can use at the time of their attack. But a regular training program of controlled abdominal breathing must be undertaken if the ability to apply it during the extreme nervous system responses of a panic attack is desired.
If you think of this as training for a sporting event. With regular practice sessions when game time arrives many of the skills you need will be almost automatic and there for you when you need them.
Ideally if you suffer from panic attacks you will want to practise abdominal breathing during times when your stress levels and anxiety levels are almost non-existent. By practising in these less stressful times the body is given a chance to familiarise itself with this different breathing method. And once the body becomes familiar with this particular style of breathing it should then be practised during times of moderate anxiety and stress.
As you can see we are taking the breathing technique we have learned in a neutral environment and slowly increasing our ability to use it in the field. In a very short time with regular practice you’ll have access to this breathing technique and be able to use it to help you handle your panic attacks.
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.
So this isn’t learning some weird or abnormal breathing technique. It is re-learning how to do soimething that is completely natural although for the most part completely forgotten.
