Approximately 6 million people in the United States suffer from panic disorder, according to the National Institutes of Mental Health, and twice as many women are affected than men. It is quite safe to exercise with a panic disorder. In fact, aerobic exercise and yoga have been found to decrease the number of panic attacks and the severity of those attacks in people suffering from panic disorder.
Safety
Panic attacks themselves are not dangerous. However, the symptoms are frightening and often mimic a heart attack. Letting the panic control your life can have major consequences. You may develop a fear of another attack. You may become afraid to leave your home, which is called agoraphobia. You may feel like you have no control over what is happening to you. Medical science is working to discover the causes of panic disorder. Although they have not yet discovered the root cause, theories include genetics, chemical unbalances, environmental factors and substance abuse.
Preliminary Research
A study published in "The American Journal of Psychiatry" in 2005 showed exercise could actually stop medically-induced panic attacks. This small study showed that aerobic exercise has the ability to stop panic attacks in healthy subjects. Further research is needed to determine how much exercise and of what duration would help those who have panic disorder. A joint study with researchers from Holland and the U.S. published their findings in "Behavioral Research Therapy" in 2004. These findings also concluded exercise interventions are promising strategies for coping with panic disorder. As more of these types of studies are done, researchers are finding lifestyle modifications, such as exercise, have a positive effect on panic disorder.
Aerobics
It is difficult to conceive of the idea that exercise may actually help panic when you are overwhelmed with the panicky feelings. The 2004 study concluded that exercise reduced patients' reaction to panic. The researchers also found that it was a better technique of preventing panic than resting. This research focused on high intensity exercise, such as aerobics, finding it worked far better than low-intensity exercise.
Yoga
Yoga, tai chi, meditation and hypnosis can also help reduce the duration, severity and frequency of panic attacks. The purposeful physical activity and deep breathing bring relaxation and reduction in stress. Regular practice of these techniques creates a more peaceful and balanced life, according to Pauline McKinnon, a therapist specializing in panic disorders. All of these techniques can create mental rest, putting a stop to the overactive thoughts that accompany panic disorder. Combining these with aerobic exercise can be quite effective.
References
- National Institute of Mental Health; The Numbers Count: Mental Health Disorders in America; Feburary 2011
- National Institute of Mental Health; Panic Disorder; July 2009
- "The American Journal of Psychiatry"; The Acute Antipanic Activity of Aerobic Exercise; Andreas Ströhle, M.D., et al.; December 2005
- "Behavioral Research Therapy"; Effects of aerobic exercise on anxiety sensitivity; Broman-Fulks JJ, et al.; Feburary 2004
- The Pauline McKinnon Stillness Meditation Centre; Stillness Meditation Therapy; Pauline McKinnon
