Mastering the Art of Breathing During Panic Attacks

When someone says “just breathe” during a panic attack, it can feel dismissive and oversimplified. However, there’s a reason why breathing techniques are often recommended—they work. The key is understanding how to breathe effectively during a panic attack to regain control and calm your mind. In this post, we’ll explore some scientifically-backed breathing techniques that can help manage panic attacks, allowing you to take a proactive approach to your mental health.

One of the most effective breathing techniques is diaphragmatic breathing (or “deep breathing”). This method involves breathing deeply into the diaphragm rather than shallowly into the chest. By focusing on slow, deep breaths, you can engage the parasympathetic nervous system, which helps reduce the body’s stress response. Research has shown that diaphragmatic breathing can decrease symptoms of anxiety and reduce cortisol levels, the body’s primary stress hormone . To practice this technique, place one hand on your chest and the other on your abdomen. Breathe in slowly through your nose, allowing your abdomen to rise while keeping your chest still, then exhale slowly through your mouth.

Another useful technique is the 4-7-8 breathing method. This technique, developed by Dr. Andrew Weil, is a simple yet powerful tool to calm the nervous system. It involves inhaling for a count of four, holding the breath for a count of seven, and then exhaling completely for a count of eight. The 4-7-8 method has been shown to reduce heart rate and blood pressure, making it particularly useful during moments of acute stress or panic . Regular practice of this technique can enhance its effectiveness, making it easier to implement during a panic attack.

For those who experience frequent panic attacks, it’s essential to pair breathing techniques with mindfulness practices. Mindfulness involves staying present and aware of the current moment without judgment. Techniques like box breathing, where you inhale, hold, exhale, and hold again for equal counts (usually four), can help anchor you in the present and distract from the overwhelming sensations of a panic attack. Studies have found that mindfulness practices can reduce the frequency and intensity of panic attacks by promoting a sense of calm and control .

Finally, it’s important to remember that managing panic attacks often requires a combination of techniques tailored to your specific needs. While breathing exercises can be incredibly effective, they work best when integrated into a broader mental health strategy. For more detailed information on managing panic attacks, including expert advice and additional coping strategies, check out this article from Verywell Mind.

Breathing techniques are a simple yet powerful tool to help you regain control during a panic attack. By practicing these methods regularly, you can build resilience and confidence in managing your mental health, knowing that you have the tools to navigate even the most challenging moments.