A panic attack is a sudden intense feeling of anxiety and fear. Although we all feel panic in our daily life especially when there is something important happening like an important exam, interview or meeting.
Panic attacks are different, they can start anytime without the presence of any external triggers. Once the panic attack is over, a feeling of fatigue may take over and you may feel worn out.
During a panic attack, a person may feel fear, trembling, shaking, rapid heart rate, sweating, lightheadedness, hot flashes, nausea, chest pain and a sense of danger or loss.
Although panic attacks in themselves are not dangerous they are difficult to manage, you may feel like you are having a heart attack. A panic attack can last anywhere from 5 minutes to half an hour.
- Alternate nostril breathing- as the name goes, it means blocking one nostril and breathing through the other and vice versa.
- The way to do it is to position your right hand on your left nostril and extend the thumb, ring finger and pinky outwards while bending the pointer and middle finger. Close your eyes then inhale through your left nostril while keeping your right nostril closed with your thumb. Exhale through the right nostril by keeping the left nostril closed. Then inhale through your right nostril and exhale through your left.
Do 10 rounds of this breathing technique.
- Belly breathing also known as abdominal or diaphragmatic breathing- find a comfortable quiet place to sit, and place one hand on your upper chest and the other on your belly below the ribcage. Allow your belly to relax, don’t force it or push it. Breather through your nose, feel your belly rise outward as you inhale and then exhale deeply feeling your belly fall inward.
- Box breathing or square breathing- this is the simplest technique. Exhale to a count of 4 and then hold your breath for a count of 4, then inhale till a count of 4 hold the air till a count of 4 and then exhale, repeating the process.
- 4-7-8 breathing- is a relaxing breathing technique. Perform this with your back straight and sitting in a comfortable position. Place your tongue on the back of your upper teeth and exhale through your mouth making a whoosh sound. Close your mouth and inhale through your nose to a count of 4. Then hold your breath for a count of 7 and exhale through your mouth to a count of 8.
- Mindfulness mediation- be aware of your breath and bring your attention back to your breath when it diverts. You can also chant a mantra or phrase like Om Shanti while you inhale or exhale. There are many guided meditations available that you can choose from.
- Resonance breathing- helps reduce anxiety. Lie down close your eyes, and gently breathe through your nose and mouth for a count of 6. Exhale for 6 seconds. Don’t breathe forcefully and continue this exercise for 10 minutes.
You can practice these breathing exercises daily as well. It is important to understand what triggers your anxiety and how that can be managed. While performing these breathing exercises don’t force yourself and listen to your body.
Skooc has an online assessment that can help figure out anxiety-related disorders and they offer online counselling and guidance that can help manage your anxiety. Book your assessment today.
