How to Breathe During a Panic Attack

Panic attacks are more than just a nuisance to those that suffer with anxiety. They can be dangerous to one’s health, particularly when it comes to the risk of hyperventilation and the effects caused by shortness of breath. By following these steps, you can attempt to get your breathing under control during a panic attack.

Instructions

Difficulty: Moderately Challenging

1. When a panic attack begins, tell someone nearby that you trust. They can help talk you through it and keep you calm. Also, assess your breathing to determine if it is safe for you to stand and walk. If you feel safe walking, try to take slow, calm steps while working on your breathing.
2. Keeping your eyes open, focus on your breathing. Take long, slow, deep breaths. Breathe from your stomach, not from your upper chest.
3. Take several long, slow breaths through your nose, holding your breath for about three seconds at the end of each inhale and exhaling slowly through the mouth.
4. When you feel yourself relaxing, sit down and continue to breathe comfortably and calmly. Keep your concentration on breathing from your stomach, not your chest.

Tips & Warnings

• Call your doctor if your panic attack becomes severe. If you feel like you might lose consciousness, ask or call for help immediately.