Panic attack breathing?

[DustinS85]

So; I always hear people say breathe and count with the breaths. When I am hyperventilating I am so panic struck that is seems impossible and I cannot seem to muster up the ability to do these breathing things. How can one do it and overcome?

[marcusvanbreugel]

Hi DustinS85,

I am sorry to read that you struggle with hyperventilation and panic.

You could place your hand on your belly to get you to focus on abdominal breathing . When breathing in you should feel your hand(that is on your belly) rise a little as you breath in and your breath fills your lungs. This will encourage deeper breathing(it is possible that during a panic attack one will breath quick and superficial), which can be relaxing.

I wish you all the best.

warmst regards,

Marcus

[Alun001 in reply to marcusvanbreugel]

Hi there, great advice here. When practicing this way of breathing, it helps some people if you tie a scarf around your chest, that way if you do shallow breathing ( in your chest) the scarf will tighten and remind you to take deep breaths ( so your stomach goes out)

So chest still, tummy out and in!

Peace!

[Janieliza]

With practice. I'm sorry there's no quick fix to it....it takes time and I know it's the last thing you think of when in it...it works for many and some it doesn't. It took a while for me to get a right pattern...It was worth it. I would be hyperventilating and couldn't focus so would use a paper bag. I kept one with me then at all times. There's some pretty good stuff online about breathing techniques. Some others may have other answers...i thought the same as you. I've learnt so much from people on here so I hope someone else has a different way rather than time. J

[Eddyt]

Hello Dustin. It is hard when you first start belly breathing. Just keep at it, it will soon be easy. You can try the 5-4-6 method. You breath in through your nose for 5 seconds, then hold your breath for 4 seconds, then let it out of your mouth slowly for a count of 6. Also, Touch the roof of your mouth when breathing out. Hope it helps.

[Indigojoe]

When the "terror" I used to get when I got freaked out and got all of the physical sensations made me hyperventilate I could NOT focus on my breathing either.

My heart would pound and my chest would feel heavy and no air, ( or so I thought).

SO I was taught to distract myself right away.

My stuff usually caught me off guard on a walk with one of the dogs and I realized I was "too far from home" and I would trigger a panic attack. I was totally fine before I had the thought " OH you walked really far this time" and ZAP.

SO I would look at the trees and describe them out loud ( quietly) and notice the different colors of green, and if they were maple trees, or pine trees, then I would listen HARD to what was going on around me. I would feel my feet going L, R L and my breath would calm down before I realized it......

IT works in any situation to call out 5 things you see 4 that you hear 3 that you smell, 1 that you are touching.

IT is another way to "get out of your head" and into the moment, where YOU are always SAFE

[Cat33]

The best thing to do in a panic attack is nothing Just let the panic wash over you it will come at you like a huge wave but it will also die down The more you try to get your breath and fight against it the worse it will become Say to yourself here it comes go on do you worst the minute you tell it to get worse it will quieten

Observe each time you panic and you will see the thoughts come into your head these thoughts set off the panic attack the more you think I can't breathe I'm not going to catch my breath the longer and more intense the feelings will be The more you just accept these are uncomfortable but they won't hurt me the less they will come it always follows the same pattern

There is a good video on YouTube by a Dr Barry called Doctor Explains Panic Attacks and he talks about your breathing It's well worth a look very reassuring

Good luck Dustin