I use a “double inhale, long exhale” which is also called a physiological sigh which "pops" the air sacks (alveoli) open, allowing oxygen in and enabling you to offload carbon dioxide in the long exhaled sigh out. You hear kids do it when they cry intensely or dogs also do it. Two sharp inhales and a large exhale. It’s a natural thing but can be used in panic attacks and has helped me regulate my breathing.
Hope this helps. This article unfortunately couldn’t be closer to my life. 😂
Oh, panic attacks. I never had any idea what they truly were until March 10 2017. I was driving alone to Sam's Club (a large warehouse store in the U.S.) and I suddenly felt like I was going to die. I thought for sure I was having a heart attack (I was 49 years old) but after a trip to the ER in an ambulance I was told it was anxiety and was later diagnosed with Generalize Anxiety Disorder.
Since then I have done a lot of research and I have learned how to manage the anxiety and I can generally stop a full on panic attack before it takes me out. I took the medications my doctor prescribed for about 2 months and then took myself off of them because they made me feel worse.
I find breathing and distraction exercises, daily meditation, eating whole, clean food, and doing EFT (emotional freedom technique, also known as "tapping") have kept me in a relatively good place for a few years now.
I use a “double inhale, long exhale” which is also called a physiological sigh which "pops" the air sacks (alveoli) open, allowing oxygen in and enabling you to offload carbon dioxide in the long exhaled sigh out. You hear kids do it when they cry intensely or dogs also do it. Two sharp inhales and a large exhale. It’s a natural thing but can be used in panic attacks and has helped me regulate my breathing.
Hope this helps. This article unfortunately couldn’t be closer to my life. 😂
Oh, panic attacks. I never had any idea what they truly were until March 10 2017. I was driving alone to Sam's Club (a large warehouse store in the U.S.) and I suddenly felt like I was going to die. I thought for sure I was having a heart attack (I was 49 years old) but after a trip to the ER in an ambulance I was told it was anxiety and was later diagnosed with Generalize Anxiety Disorder.
Since then I have done a lot of research and I have learned how to manage the anxiety and I can generally stop a full on panic attack before it takes me out. I took the medications my doctor prescribed for about 2 months and then took myself off of them because they made me feel worse.
I find breathing and distraction exercises, daily meditation, eating whole, clean food, and doing EFT (emotional freedom technique, also known as "tapping") have kept me in a relatively good place for a few years now.