this one trick stopped my panic attacks
Ever since I can remember, I’ve had anxiety. And I used to have panic attacks. A lot. For many years I suffered through them and didn't know how to stop them. Once you’re in a panic attack, forget it, there’s no going back. And breathing during one is next to impossible. But if you can tune in to your body’s cues BEFORE you have a panic attack, at the moment the anxiety is ramping up, you can prevent them too. How? By belly breathing!
I have not had a panic attack since I learned how to belly breathe. Turns out, breathing is super important. We need it for a lot of stuff, like surviving. And blowing out the candles on our birthday cakes, and to keep from passing out when we get overwhelmed. Deep breathing slows your nervous system down, which, in turn, slows your mind down. It can even help you get to sleep faster!
There are lots of different ways to breathe, and lots of techniques out there. But belly breathing specifically has helped with my anxiety so much that I want to share the steps with you:
Place one hand on your heart, and the other on your belly. Let all the air in your lungs out.
Inhale through your nose, from your belly. Your belly should puff up and out like a balloon filling with air (this part I find kind of counter-intuitive, so it may take some time to get used to). The air should fill your belly first, and then your lungs.
Exhale through your mouth, slowly. Feel the air leave your lungs, then your belly. Picture your belly button reaching towards the back of your spine and continue to exhale. When you think you’re all done exhaling—exhale a little more! Most likely, there’s more in there.
Repeat. Repeat. Repeat. (I like to do it at minimum 3 times in a row, but if you need more — do more!)
This technique will actually slow your nervous system down, which will reduce anxiety and in turn, allow you to self-regulate again. And, the best part? You can do it anywhere! In your car, at the airport, at the doctor’s office, or on your couch. Wherever!
But remember to practice breathing before you get into panic mode. If you can conquer this technique when you are feeling good, it’ll be there in your coping-skills-tool-box when you aren’t. Hope you found this helpful; let me know how it goes!
