Controlling panic attacks by keeping control of your breath is a simple but useful technique. Simply changing your physiology can affect your emotions and your thoughts, which can help break the anxiety cycle. During an episode the body experiences a spike in adrenaline and stress hormones. When these chemicals run rampant in the body, frightening sensations can occur.
A sufferers breath can become quick and shallow when they have an anxiety attack. 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. Coupled with visualizations and affirmations it can work as an excellent distraction.
Anxiety attacks often trigger hyperventilation. With increased oxygen to the brain it causes an imbalance in oxygen, which triggers disorientation and fear. The result is a cycle of panic and fear that fuels itself. Simply breathing slowly and deeply is effective in Stopping panic attacks. Breathing exercises can help to stop sensations from getting out of control.
The moment that you suspect a panic attack is about to happen begin to inhale and exhale steadily, taking in deep breaths. As you inhale, feel your lungs expand fully and let them empty gradually as you breathe out. Continue with this relaxed and steady breathing for as long as you wish. 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.
Take a few moments in the day to adjust your posture and thoughts. Physical stress and tension affects your emotional behavior. It seems ridiculous, but most people pay no attention to stress build up until they have to. Face tension, headaches, shoulder and neck pain; these are all easily remedied by simply taking a few moments to breathe and relax.
Pay attention to your posture and notice any tension that you may have. Give yourself a quick break every hour or so to re-energize; fix yourself a drink or go for a walk. If you’re stuck at a desk all day, a good stretch can help loosen up any tension. Furthermore, be watchful of what goes on in your head. What you constantly think is going to affect your emotions, so best not to be focusing on negative thoughts.
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. When there is a lot of background unhappiness or anxiety in your day, it can carry through onto the rest of the day and night. Persistent feelings of apprehension and restlessness through to bedtime can bring about sleeplessness.
While Sleep panic attacks are not as common, people who are suffer from anxiety and poor sleep are much more prone to having them. To reduce the chances of a night time attack, follow good sleep habits and a healthy daily routine. Try to exercise on a regular basis and try relaxation exercises to help expel stress hormones and adrenaline from the body. Furthermore, you’ll find that activities that produce endorphins such as sex and laughter help to promote good feelings and thoughts.
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