When symptoms of anxiety and panic arise like sweaty palms, elevated heart rate, shallow fast breathing and racing thoughts it can be difficult to focus, and fear escalates. It’s a viscous cycle.
The panic and anxiety cycle continues when we reinforce our fear by being afraid of the symptoms we are experiencing. Read more about that here.
You don’t have to fear the symptoms even though they seem scary. Let’s talk about a really simple and very accessible intervention you can start using today to calm the nervous system and begin to rewire your brain.
Breath
Breathing with control and intention is a very powerful and underestimated intervention that anyone can use to break the symptoms of a panic attack or anxiety.
Breathing is the only bodily function that is regulated by the autonomic nervous system that a person can take control of. The really great thing about this is that you can do this anytime, anywhere when you feel anxious or panicky.
Why the Breath?
When a person experiences anxiety or panic adrenaline rushes into the blood stream and quickens the heart rate. These bodily functions are put into place to help us either fight or flee the supposed threat.
This then causes breathing to begin to quicken and become shallow. This increases the intake of oxygen for the muscles to either fight or run, but when we experience a panic attack, there is no real threat. This can leave us with symptoms we don’t know what to do with.
That’s why taking control of our breathing when we feel anxious or panicky can be really helpful. Consciously breathing by taking in long deep breaths and slowing down our exhale can not only help ground us into the present moment, but it actually stimulates the Vagus nerve and sends a message to the brain that it is ok to relax and that there is no real threat.
Breathing Technique
There are several different breathing techniques that you can utilize when you feel anxious or during a panic attack.
The 4-7-8 breath technique is one of my favorites! It is simple, easy to remember and very effective at slowing down your breath. It also brings your awareness to your breathing which helps ground you into the present moment, which is really important because when we are anxious, we are spacey and disoriented.
4-7-8 breathing is also great at slowing down your exhale. When we can slow down our exhale it actually lowers the heart rate, this is super helpful during a panic attack. By slowing down the breath the vagus nerve is stimulated and it sends the signals of calm to the brain. It’s like a reassurance that there is no real threat.
How to Breath
To begin this particular breathing technique you don’t need anything but yourself. I wouldn’t recommend doing this while driving.
Just find a comfortable seat. You can close your eyes or soften your gaze. You can place one hand on your chest over your heart and the other on your belly to help bring your full attention onto your breathing.
Begin the technique by inhaling to the count of 4 seconds, then hold your breath for the count of 7 seconds then exhale slowly to the count of 8 seconds. Then repeat for a total of 4 rounds of breath.
Like this:
- Inhale 2..3..4 hold 2..3..4..5..6..7 exhale 2..3..4..5..6..7..8
- Inhale 2..3..4 hold 2..3..4..5..6..7 exhale 2..3..4..5..6..7..8
- Inhale 2..3..4 hold 2..3..4..5..6..7 exhale 2..3..4..5..6..7..8
- Inhale 2..3..4 hold 2..3..4..5..6..7 exhale 2..3..4..5..6..7..8
Repeat as needed to bring a sense of calm and ground you into the present moment. If your new to breathwork I recommend taking it slow with the breathing exercises until you become more comfortable.
Let me know if you give this a try and how it worked for you!
Disclaimer: The information contained in this post is not meant to diagnose or treat any medical condition. If you have any medical or psychiatric concerns, please seek the advice of a licensed healthcare provider.
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