What’s the best breathing technique for managing panic attacks?

Managing panic attacks through breathing techniques is a powerful and scientifically supported method. Panic attacks often trigger rapid, shallow breathing, which can exacerbate feelings of fear and anxiety. By focusing on controlled, deep breathing, you can activate the parasympathetic nervous system, which helps calm the body and mind. One of the most effective techniques for this is diaphragmatic breathing, also known as belly breathing. This method encourages full oxygen exchange and reduces the fight-or-flight response associated with panic.\n\nTo practice diaphragmatic breathing, start by finding a quiet, comfortable place to sit or lie down. Place one hand on your chest and the other on your abdomen. Inhale slowly through your nose, allowing your abdomen to rise while keeping your chest relatively still. This ensures you are using your diaphragm effectively. Exhale slowly through your mouth, letting your abdomen fall. Aim for a count of 4-6 seconds for both inhalation and exhalation. Repeat this cycle for 5-10 minutes or until you feel calmer.\n\nAnother effective technique is the 4-7-8 breathing method, developed by Dr. Andrew Weil. This method is particularly useful for quickly reducing anxiety and promoting relaxation. To practice, sit upright and place the tip of your tongue against the ridge of tissue behind your upper front teeth. Exhale completely through your mouth, making a whooshing sound. Close your mouth and inhale quietly through your nose for a count of 4. Hold your breath for a count of 7. Exhale completely through your mouth for a count of 8, making the whooshing sound again. Repeat this cycle 4-5 times.\n\nChallenges may arise when practicing these techniques during a panic attack, as the mind may feel overwhelmed. If you find it difficult to focus, try pairing your breathing with a grounding exercise. For example, as you inhale, mentally say ''I am safe,'' and as you exhale, say ''I am calm.'' This combination of breath and affirmation can help anchor your mind and reduce the intensity of the panic attack.\n\nScientific studies have shown that controlled breathing techniques can significantly reduce symptoms of anxiety and panic. Research published in the Journal of Clinical Psychology found that diaphragmatic breathing lowers cortisol levels, the stress hormone, and improves heart rate variability, a marker of relaxation. These findings underscore the effectiveness of breathing techniques in managing panic attacks.\n\nTo make these techniques more practical, consider practicing them daily, even when you are not experiencing a panic attack. This builds familiarity and makes it easier to use them during moments of crisis. Additionally, keep a small reminder, such as a note or a phone app, to guide you through the steps when needed. Over time, these techniques can become a natural and immediate response to panic, helping you regain control and peace of mind.\n\nIn summary, diaphragmatic breathing and the 4-7-8 method are two of the best breathing techniques for managing panic attacks. By practicing these methods regularly and pairing them with grounding exercises, you can effectively reduce anxiety and regain control during a panic attack. Scientific evidence supports their effectiveness, and with consistent practice, they can become a reliable tool for managing stress and panic in real-world situations.