Breathing management techniques for panic

Breathing management techniques, especially diaphragmatic or deep breathing, are useful tools in the treatment of Panic Disorder to help people regulate their physiological arousal and reduce the intensity of symptoms during an acute anxiety episode or panic attack.

Hyperventilation in Panic

During a panic attack, it is common for a person to begin hyperventilating, that is, breathing rapidly and shallowly.

Although this may be an automatic response to fear, hyperventilation can exacerbate some of the physical symptoms of panic, such as dizziness, shortness of breath, tingling in the extremities, and palpitations, due to an imbalance in the levels of oxygen and carbon dioxide in the blood.

This increased symptoms can, in turn, intensify the sense of danger and fear, contributing to the vicious cycle of panic.

The Diaphragmatic Breathing as a Counterbalance

Diaphragmatic or deep breathing, which involves using the diaphragm to take slower, more complete breaths, helps counteract the effects of hyperventilation and activate the relaxation response of the parasympathetic nervous system.

By practicing slower, more controlled breathing, you can:

• Reduce your heart rate.

• Decrease muscle tension.

• Improve oxygenation more efficiently.

• Promote an overall sense of calm.

Learning and Practicing the Technique

The person is taught to practice diaphragmatic breathing regularly, even in calm moments, so that it becomes a well-learned skill that is easy to access when needed.

The basic technique involves inhaling slowly through the nose, allowing the abdomen (and not the chest) to expand, and then exhale slowly through the mouth or nose, allowing the abdomen to contract.

Counts are often used to regulate the rhythm (e.g., inhale for 4 counts, exhale for 6 counts).

Application During Anxiety or Panic

When a person begins to notice the firs