Win Over Your Panic Attacks

Shortness of breath is a common symptom during  panic attacks and gives rise to anxiety, fear and discomfort. A person undergoing panic attack might often describe it as not getting enough air into the lungs and feeling being choked and suffocated. 

Heart palpitations, shaking, trembling,numbness and tingling are just a few of other uncomfortable sensations often experienced when a panic attack settles in. 

I can’t Breathe is how you will feel

Panic attacks can set in any instance as flight-or-fight stress response to potentially harmful situations or stimuli. We may see it emerging as our reaction to stress caused by common factors as simple as work deadlines, an argument with a friend or within family and even the situation as simple as getting stuck in traffic. 

These attacks are more frequent in people prone to anxiety disorders and contribute to overwhelming physical symptoms of panic and anxiety. The flight-or-fight response that sets in during a panic attack causes a change in a person’s  breathing pattern- making it quicker, shallower, and more restricted. With these changes the amount of carbon dioxide circulating through the blood decreases and additional physical symptoms including chest pain, faintness, dizziness, and lightheadedness, etc appear.

How do I evade Panic Attacks?

There are few ways to manage panic attacks in a better way with breathing sharing a central stage. 

Breathing Exercises:

Breathing pattern changes when shortness of breath is experienced. You must master the tactics to regain your breathing back on track. 

• Focus on your breathing pattern during panic attack or otherwise
• See your breaths turning erratic and quick
• At this instance, deep breathing exercise would calm you down 
• Begin by slowing down your breath. Inhale deeply through the nose and fill in the lungs with breath.The time you can’t take in any more air, exhale all the air slowly out through mouth. 
• Repeat for a few minutes. You will relatively feel calm. 

Relaxation Techniques

shall help reducing the feelings of stress and tension by eliciting calm and demeanour. Few of the relaxation techniques based on breathing pattern you may like to learn include meditation, visualization and progressive muscle relaxation (PMR). You must make it a point to practice these techniques regularly, even at times there is no emergency.  With persistence, patience and regular practice – relaxation techniques effectively shall see you through the panic attacks.

Don’t be shy of seeking medical help 

If you’re frequently suffering shortness of breath and other symptoms during panic attacks, it is  important for you to seek medical attention because at times panic attacks are experienced with other anxiety disorders e.g. generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD) or social anxiety disorder (SAD).Only a doctor or a well qualified mental health professional will be able to appropriately diagnose and ascertain a  treatment plan that may comprise prescribed medications, self-help techniques, psychotherapy etc.