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Calming Breathing Exercises for Panic Attacks

Updated: Feb 23

Calming Breathing Exercises for Panic Attacks

Panic attacks can be overwhelming, but simple breathing exercises can help you regain control and find relief. Here are two effective techniques:

**1. Deep Belly Breathing: Sit or lie down comfortably. Place one hand on your chest and the other on your abdomen. Inhale slowly through your nose, allowing your abdomen to rise as you fill your lungs. Exhale slowly through your mouth, emptying your lungs completely. Focus on the rise and fall of your abdomen with each breath. Repeat for several minutes until you feel calmer.

**2. 4-7-8 Breathing: Sit in a relaxed position. Close your eyes and take a deep breath in through your nose for a count of four. Hold your breath for a count of seven. Exhale slowly through your mouth for a count of eight. This technique helps regulate your breath and reduce anxiety. Repeat this cycle for a few minutes.

Practice these breathing exercises regularly, even when you're not experiencing a panic attack, to build your ability to use them effectively in moments of distress. Combined with other coping strategies, such as mindfulness and seeking professional help, these exercises can contribute to better panic attack management and overall well-being.

Panic Attack, Stress, Anxiety Support Clinic

Online/In-person Clinic (Rickmansworth & Essex)

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