Tai chi might be able to help you cope with anxiety attacks, episodes of intense panic or fear that typically peak within 10 minutes and seldom last longer than a half-hour. Symptoms can include heart palpitations, chest pain, trouble breathing, hyperventilation and trembling. If you experience anxiety attacks frequently, you might suffer from panic disorder. Remember that while tai chi might help you relax, it does not replace traditional treatments and you should consult your doctor for the correct treatment of any condition.
Identification
Tai chi is a self-paced system of gentle physical exercise and stretching that began in China as a form of self-defense. Tai chi involves more than 100 various postures and constant movements, typically named for animals or nature. The practice encourages mindfulness, or full awareness of the present moment. Tai chi is gentle, low-impact and suitable for most people.
Effects
Tai chi might help increase relaxation and decrease anxiety for long after you complete your session, according to a 2010 study in "Complementary Therapies in Clinical Practice." The exercise can help reduce stress and anxiety because its focus on movement and breathing creates a state of relaxation, according to MayoClinic.com.
Breathe
Tai chi might be especially beneficial for those who experience anxiety attacks because of its emphasis on breathing from your diaphragm and abdomen, rather than your chest wall. Hyperventilation, or rapid, deep breathing, is a common symptom of anxiety that can exacerbate a panic attack because feeling unable to breathe can make you feel even more panicked. If you experience hyperventilation, seek reassurance from a friend or family member. Breathe through pursed lips, as though you are blowing out a candle, or cover your mouth and one nostril and breathe through the other nostril. Seek medical help if you are hyperventilating for the first time, your breathing does not improve with self-treatment or you experience pain, fever or bleeding.
Recommendations
Consult a professional before beginning a tai chi program, especially if you are not a regular exerciser or have balance problems. A qualified instructor can teach you proper movement and breathing technique, explain the philosophy behind the exercise and teach you to practice tai chi safely. Check your instructor's qualifications and get recommendations from other participants if possible. Once familiar with the exercise, you also can purchase videos and books about tai chi and practice at home.
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