Coping With Panic Attacks Tips: Deep Abdominal Breathing

Probably the most distressing symptom that one will experience during a panic attack is the terrible feeling of being unable to breathe. Sometimes the chest become so tight that breathing feels almost impossible. Then there are the times where breathing becomes so rapid and shallow that it is bordering on hyperventilating. Because this is probably the most common and one of the most distressing symptoms of a panic attack, almost all non-drug methods of dealing with panic attacks utilise breathing exercises in one form 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.

The person is now in the grips the vicious cycle of the panic attack

A regular practice routine of controlled abdominal breathing, will over time develop in the anxiety sufferer a very useful way of controlling and coping with their anxiety attack. However in order to be able to use this particular technique during the worst anxiety and panic attack situations a certain amount of training is needed in the method.

It's not unlike training for athletic event where the body over period of time begins to get used to the activities that you are engaged to the point that they become virtually automatic when they need to be performed.

In order to be able to utilise this deep abdominal breathing during the extreme conditions of an actual panic attack a reasonable amount of familiarity with the technique needs to be in place. The best way to learn how to do this style of breathing is to practice it during times of zero stress and tension. And once you feel comfortable with the mechanics of the method you can then start looking for opportunities to practice and apply it during periods of medium level 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 breathing in this way can help immeasurably during an actual panic attack, an even greater benefit is how the body becomes less prone to anxiety and stress generally, due to regular deep abdominal breathing, making the occurrence of future panic attacks less likely.

This way of breathing is very natural and easy. Like any form of exercise please make sure to start slowly and gradually allowing yourself enough time to get familiar with the technique before increasing the length of time of your abdominal breathing sessions.

You may not know this, but this way of breathing is the way our body is designed to breath. It is natural and normal. If you look at how toddlers breath you will see that they are belly breathers. As we get older for one reason or another we move into a more chesty way of breathing.

So rather than think of this as learning something new we are simply re-familiarizing ourselves with something we already know how to do.

Article Source: ArticlesMaker.com

About the Author: Would you like to discover how to do deep abdominal breathing for panic attacks as well as learn more about coping with anxiety and panic attacks and get your free dealing with panic attacks report visit www.anxiety-cures.org 

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