Breathing Techniques for Panic Attacks - Breathe In... Breathe Out...

Recent studies have revealed that, when practiced correctly, breathing techniques for panic attacks are very effective indeed. But apart from being effective, these breath strategies give the afflicted person a way to have some control over his or her reactions.

Breathing Techniques for Panic Attacks - They're Right for You!

Since taking responsibility in managing ones reactions is a crucial part of behavior therapy, these breathing techniques for panic attacks serve a dual purpose.

These methods are also safer and can minimize the impact of the wrong diagnoses and treatments, which is just all too common when dealing with panic attacks.

Clinical studies have shown that focusing on breathing is the most basic step in alleviating an attack. Don't think it's impossible. Many have done it before you.

But remember that you can't always go it alone. It's normal to need professional intervention to learn even the simplest technique outlined here.

The hardest part is remembering to do these respiratory tricks the first time. Once you get over that and have turned these tools into natural habits that kick in when you need them, each succeeding time will get easier.

Breathing Techniques for Panic Attacks - Slow Abdominal Respiration

Did you know that studies have shown abdominal breathing BY ITSELF can interrupt a panic or anxiety attack and stop it from happening again? It may be difficult because if you get panic attacks you're most likely a chest breather.

What's more, when you're in the middle of an attack the last thing you want to hear is someone telling you to breathe deeply.

Don't despair if you can't bring yourself to do it, as many in your situation need to attend tutorials on diaphragm breathing to get it right. If you can't work it out alone, don't force it and seek professional help.

Breathing Techniques for Panic Attacks - How to Get Started

Here are some tips on how you can get started breathing correctly today!

1. Lie on your back.
2. Put a hand on top of your chest and the other on your tummy at an equal distance from ribs and navel.
3. Make your tummy naturally rise as you inhale, fall when you exhale.
4. While doing #3, use your other hand to hold your chest still.
5. Aim for around 6 breaths every minute.

Try to go through all the steps in a slow, unhurried, natural manner. When you no longer feel any effort, you're half way there. All you have to do is practice these steps the next time you feel an attack coming on.

If you keep at it, you'll eventually no longer have to lie on your back to breathe correctly.

ONE FINAL TIP: Get into the habit of breathing through your nose. This will help get enough oxygen to your brain, creating less tension in your muscles.