What’s the best way to breathe during a panic attack?

Breathing during a panic attack can feel overwhelming, but specific techniques can help you regain control and calm your nervous system. The key is to focus on slow, deliberate breathing to counteract the rapid, shallow breaths that often accompany panic. One of the most effective methods is diaphragmatic breathing, also known as belly breathing, which engages the diaphragm and promotes relaxation. This technique helps activate the parasympathetic nervous system, which counteracts the fight-or-flight response triggered during a panic attack.\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 belly. Inhale slowly through your nose, allowing your belly to rise as you fill your lungs with air. Your chest should remain relatively still. Exhale slowly through your mouth, letting your belly fall. Aim for a count of 4 seconds on the inhale and 6 seconds on the exhale. Repeat this cycle for 5-10 minutes or until you feel calmer.\n\nAnother powerful technique is the 4-7-8 breathing method, which is particularly effective for calming the mind and body during a panic attack. To practice this, 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, such as difficulty focusing or feeling like you can''t catch your breath. If this happens, try grounding techniques alongside your breathing. For example, focus on the sensation of your hands on your belly or the feeling of air entering and leaving your nostrils. You can also pair your breathing with a simple mantra, such as ''I am safe'' or ''This will pass,'' to reinforce a sense of calm.\n\nScientific research supports the effectiveness of controlled breathing during panic attacks. Studies have shown that slow, deep breathing reduces cortisol levels, lowers heart rate, and decreases blood pressure, all of which are elevated during panic. Additionally, engaging the diaphragm stimulates the vagus nerve, which plays a key role in calming the body''s stress response.\n\nPractical tips for managing panic attacks include practicing these techniques regularly, even when you''re not in distress, to build familiarity and confidence. Keep a reminder, such as a note on your phone or a small card in your wallet, with step-by-step instructions for your chosen breathing method. Finally, consider seeking support from a therapist or meditation instructor to refine your practice and address any underlying causes of panic.\n\nBy incorporating these breathing techniques into your routine, you can develop a powerful tool for managing panic attacks and fostering long-term emotional resilience.