Controlling panic attacks by keeping control of your breath is a simple but useful technique. When you change your physical state it has an impact on your mental state. During an episode the body experiences a spike in adrenaline and stress hormones. It’s these chemicals in the body that can create distressing symptoms.

When a person experiences an episode, their breath-rate increases dramatically and becomes shallow. There are a number of reasons why managing your breathing helps to control panic attacks. Focusing on your breath helps take the attention away from thoughts and feelings of panic and fear. Combining the use of positive imagery and suggestions can serve to calm and distract the mind.

Hyperventilation is a common symptom that occurs during episodes. Hyperventilation causes an imbalance of oxygen and carbon dioxide in the brain causing confusion and alarm. This can further fuel the panic cycle and cause it to spiral out of control. Simply breathing slowly and deeply is effective in Stopping panic attacks. By taking control of your breathing you can prevent symptoms from escalating.

When you start to experience an anxiety attack, focus on taking deep and even breaths. Imagine your lungs fill with air, right to the top before gradually releasing it. Do this as many times as it takes for you to feel normal again. Using a paper bag can help slow down the rate of your breath. As you breathe out, let your body relax and feel the tension releasing from your body. Some people like to think or a serene and beautiful place or a happy memory while doing so.

It’s healthy to take some time out of your daily routine to change your mental and physical state. What you feel physically transcends emotionally, so if you feel physically distressed you will be mentally so. The problem is that most of us take no notice of stress and anxiety until it really affects us. Not surprisingly, by paying attention to the early signs, for example; migraines, fast heart rate, sweating and muscle tension, we can reduce stress as and when it comes.

Take notice of what your body is telling you both internally and externally. It’s a good idea to take short routine breaks from what you’re doing, even if it’s just to get some water. If you’re stuck at a desk all day, a good stretch can help loosen up any tension. In addition, be mindful of your thoughts. If you have negative thoughts going round your head all day then it’s going to affect your mood and behavior.

Work on keeping an optimistic and upbeat attitude throughout the day no matter what happens. Daily life can be an uphill struggle sometimes, but don’t let things like work and work relationships get in the way of relaxation, when at home. Don’t let your daily stresses control your emotions. Persistent feelings of apprehension and restlessness through to bedtime can bring about sleeplessness.

Panic attacks are more likely to happen when a person is awake, however Sleep Panic Attacks are not uncommon. By making healthy lifestyle choices and committing to practicing positive habits daily, you can experience better health and sleep. Exercise, meditation and relaxation activities; these are all helpful ways in releasing built up adrenaline and stress hormones. Laughter and sex can induce the release of natural opiates that encourage positive thoughts and emotions.

If you enjoyed this post, make sure you subscribe to my RSS feed!