Helpguide.org reports that panic attacks are characterized by feeling out of control, feeling like you might die, shortness of breath, racing heart, sweating, nausea, dizziness, numbness and feeling detached from surroundings. You can stave off a panic attack with breathing exercises if you start the exercise at the first sign of a panic attack. In order to maximize the usefulness of the breathing exercise, you should practice it a on regular basis when you're not anxious.
Deep Breathing
A simple breathing exercise in which you concentrate on breathing deeply can help reduce the symptoms of a panic attack. To do this technique you should put all of your focus on your breath. Take one deep breath in through nose for 4 continuous seconds. Focus on filling your lungs with air. Hold your breath for 5 seconds. Release your breath out through your mouth for five seconds. Repeat this ten times and then turn your attention back to your surroundings. If you still feel anxious, repeat the breathing exercise one more time.
Guided Imagery
Once you've learned how to breathe deeply and focus on your breath, you can expand the deep-breathing technique. Begin by taking at least five deep breaths, as explained earlier. Next, close your eyes and imagine a place in which you're happy and safe. Try to use all five senses to experience your safe place.
For example, if you feel safe when you're walking down the beach, you should try to imagine the sand beneath your toes, the scent of salt in the air, the breeze blowing in your hair, the feel of the sun on your shoulders and the sight of the vast ocean in front of you. Take time to really feel as if you're in your safe space while taking deep breaths. When you open your eyes, you should be more relaxed and calm.
Progressive Relaxation
This technique uses the breath and the body to ease anxiety. Just like guided imagery, you should become familiar with deep breathing before you try to incorporate progressive relaxation into your relaxation routine. Find a place to sit or lie down, take a couple deep breaths and then begin by focusing on your toes. Scrunch up your toes tightly while you take a deep breath in, hold your toes scrunched while you hold your breath and then relax your toes as you let out your breath. Move on to your feet and then calves, tightening muscles and then releasing, continuing the process until you reach the top of your head. During the progressive relaxation, focus on areas of your body where you have a lot of tension. You might notice that you have been hunched over or were clenching your teeth. This exercise will emotionally and physically relax you in a matter of minutes.
