I've been having anxiety attacks out of nowhere and after the attack l have a weird feeling in stomach that isn't going away is it normal

[Cokiealicia]

I have had anxiety for 4 yrs now

[linuxusr]

From my psychoanalyst, M.D., professor in a school of medicine, in a major university in the United States, I learned that the breathing technique “pursed lip breathing,” if applied correctly, will prevent an anxiety attack. The basic reason why it is successful is because the mechanism that ensues after an anxiety attack initiates is biochemical and can be reversed in minutes. That biochemical pathway is complex but it is not necessary to understand it for the technique to work. However, I’m going explain the basic idea so that you can see that the mechanism is science based. The anxiety attack begins with hyperventilation. In hyperventilation there is a shift from long and slow breathing to rapid and shallow breathing. When this shift occurs excess carbon dioxide is exhaled. Although carbon dioxide is a respiratory waste product, it also performs a critical function. That function is to buffer and maintain the blood pH in equilibrium. The range of that equilibrium is very narrow, and if it is exceeded, it produces a condition known as respiratory alkalosis, where the blood pH is now too basic (alkaline) and in disequilibrium. It is this disequilibrium that is the cause of the symptoms of an anxiety attack. This disequilibrium can be reversed in about one minute, using “pursed lip” breathing, which increases carbon dioxide saturation in the blood and restoring normal equilibrium.

The technique (introduction): For the technique to work best it is ideal if you initiate “pursed lip” breathing near the beginning of hyperventilation. If you proceed with the technique during the anxiety attack, my external sources confirm that the symptoms can be reversed by I have not evaluated this from own experience (I have always prevented anxiety attacks successfully). Here’s the bottom line: You must learn to pay attention to your breathing patterns and to know when there is a shift to hyperventilation. If you are so agitated that you cannot pay attention to your breathing and you do not know that you are hyperventilating, then the technique will not work ideally. It is best to arrest the process of pH disequilibrium early on, near the beginning of hyperventilation when excess CO2 is leaving the system. If you are NOT SURE if you are hyperventilating, apply the technique anyway, no harm, no foul.

The technique itself: “Pursed lip” breathing has been around for many years. It is the main strategy used for sufferers of COPD but the mechanism for COPD patients is different from the mechanism for us who suffer anxiety attacks: different mechanism but same technique. The idea of the lips being “pursed” is that when you press your lips together, that this slows the rate of the exhale which means that the exhale is prolonged. I recommend that you search YouTube videos for pursed lip breathing instruction and that you select videos by health professionals such as nurse practitioners. Practice the technique when you are NOT anxious until it is easy to do. I experience a little dizziness, which is uncomfortable, but it passes quickly. YMMV. Since my doctor explained this technique to me about two years ago, I have not had a single anxiety attack. But I have successfully aborted 20+ anxiety attacks with 100% success. Note that this technique does NOT resolve GAD when the magnitude of the anxiety is < that of an anxiety attack. Can you guess why?

For members who learn and use this technique, I request that you report your results here for further tweaking and discussion. Critically, I would like to know if there is anyone for whom this technique does NOT work. That would need to be investigated. Given the mechanism involved, it seems to me that, if pursed lip breathing is done correctly AND at the right time (beginning of hyperventilation), that failure is highly unlikely. That is because the mechanism is hard-wired.

Cokealicia: There's a lot of detail here. If you need help to get this solution of the ground, let me know. I'm here to help. To get you started: 1. Search and watch YouTube videos, preferably by healthcare professions, to learn how to do pursed lip breathing, 2. Practice the technique when you are not so anxious. Like anything new, you need to practice, 3. Be aware of your breathing. If you shift to hyperventilation (fast, shallow breathing), immediately begin cycles of pursed lip breathing. This will PREVENT an anxiety attack, guaranteed. If you are not sure if you are hyperventiliating, do the pursed lip breathing anyway, no harm, no foul. This technique does NOT help with GAD (different mechanism).