Breathing Through Panic
My clients often describe their panic attacks as sudden feelings of extreme fear, the loss of perceived control or, in some cases, full-on heart attacks. Characterized by heightened bodily arousal and frequently arising without identifiable triggers, they seem only to serve the purpose of disrupting our day and leaving us exhausted. Symptoms can include:
Feeling dizzy or nauseated
Chest pain or tightness
Chills
Sweating
Elevated heartrate
Tingling or numbness
Feeling out of control
Restricted breathing
The Purpose of a Panic Attack
These attacks are often dreaded, unwanted guests in our lives. The question is: Do they serve a purpose? In short, yes. In fact, they are our brain’s exaggerated way of trying to stay safe under the threat of danger. Panic attacks kickstart our sympathetic nerve response, jolting us into fight-or-flight mode. In this state, our adrenaline kicks in, our cortisol levels rise, and our blood starts pumping to assist in evading harm. But, with a prolonged anxiety response and no immediate threat, our bodies begin to break down. Thoughts start to race, and the world feels like it is closing in around us. So what can we do?
Activating our Parasympathetic Nerve Response
Unlike the high-octane response of the sympathetic nervous system, our parasympathetic nervous system is built for recovery. That wave of lethargy and contentment after a satisfying meal? That is the parasympathetic nerve response, signaling to our bodies that we can activate our safety systems and decompress. Parasympathetic feedback is often called the rest-and-digest response, and it has evolved as a natural relaxation response designed to maximize the benefits of comfort and security. But how can we intentionally access this soothing state in the midst of a panic attack?
Follow your Nose
One of the most commonly reported symptoms of a panic attack is labored breathing. This is characterized by rapid, shallow mouth-breathing with the intended use of increasing oxygen flow to the muscles. While this attempts to support our fight-or-flight response, it often becomes hyperventilation and undermines the body’s efforts to protect itself. This is where nasal breathing comes in. Replacing oral ventilation with nose breathing allows air to pass across our nasal membrane and create something called nitrous oxide. This compound acts as an anti-anxiety agent in our bodies, and it serves as a signaling molecule that helps to regulate our cardiovascular systems, dilate blood vessels, improve blood flow, and lower blood pressure, all of which help to reduce panic. Nasal breathing also allows for a more controlled air intake mechanism that helps the body to cool and clean the air as it enters. This provides our lungs the opportunity to achieve a more adequate mixing of oxygen and carbon dioxide. All this is to say: when in doubt (or in panic), follow your nose.
Masters of the Air
Apart from nasal breathing, we can also use the timing and frequency of breathing to our advantage when combatting panic symptoms. With these breathing exercises listed below, we can deliberately dampen our sympathetic nerve response and, with practice, stop panic attacks in their tracks.
Box Breathing – This exercise targets our fight-or-flight response and serves to return us to a sense of stability in the face of anxiety or panic-related symptoms. It is no surprise that this method is favored by Navy Seal team members prior to high-pressure operations.
1. Breathe in through your nose while slowly counting to four
2. Hold your breath while slowly counting to four (avoid inhaling or exhaling)
3. Begin to slowly exhale through the nose while counting to four
4. Hold for four seconds before inhaling, then inhale slowly and begin again
4-7-8 Breathing – Once in a state of equilibrium, 4-7-8 breathing serves to activate our parasympathetic, rest-and-digest response, allowing us to lower our defenses and heal.
1. Breathe in through your nose while slowly counting to four
2. Hold your breath for a mental count of seven
3. Exhale completely through your nose (or pursed lips) for a count of eight
Belly Breathing – Also called diaphragmatic breathing, this practice aids in recovery as it returns our bodies to their natural, intended method of oxygen intake rather than the strained biomechanics of chest breathing.
1. Lie on your back or sit comfortably
2. Place one hand on your chest and the other above your bellybutton
3. Breath in through your nose, feeling the rise of your abdomen. Keep your chest as still as possible
4. Slowly exhale through your nose (or pursed lips), feeling the fall of your abdomen
Panic attacks can leave us feeling afraid and out of control, but learning to use our breath effectively can often be our ace-in-the-hole, providing us the stopgap we need to hit the breaks on our panic and return to a place of peace and comfort. Breathe on, my friends!
