#dealing with panic attacks

Breathe your way out of panic attacks    Have you ever had a panic attack? If so, have you wondered where it comes from? A panic attack (or anxiety attack) is an extreme version of the fight or flight mode.

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How to Manage Anxiety and Panic Attacks Anxiety and panic attacks go hand in hand. If you are wondering what causes those agonizing panic attacks, then you can rest assured that anxiety is the critical factor behind it.

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I'm sitting here at 2:30 in the morning absolutely shocked that this breathing technique I saw the other day worked. I woke up suddenly (my favorite kind of panic attack *eyeroll*) and my heart rate instantly skyrocketed. I'm estimating it was somewhere between 140 and 160/bpm. I could feel every pore in my body tingle and begin to radiate heat. The usual intestinal discomfort wasn't far behind. I threw off the covers to help get myself cooled off quickly and then I thought I would try the technique I saw. Honestly, what did I have to lose? If it didn't work, whatever, but if it did... AND IT FUCKING WORKED. Seriously. I'm not exactly a fan of this Andrew Weil guy but holy shit it worked. Here's the step-by-step from the doctor himself: "This breathing exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward. ~Exhale completely through your mouth, making a whoosh sound. ~Close your mouth and inhale quietly through your nose to a mental count of four. ~Hold your breath for a count of seven. ~Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply. This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass. Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it."