panic attack exercises

PANIC ATTACK BREATHING EXERCISES

Most of us here struggle with anxiety. In the majority of cases this is because we are 'chest' instead of 'belly and abdomen' breathers, creating anxiety or inducing existing anxiety to become worse. 

One of the most important steps is remembering to exhale

Begin by placing one hand on the chest and another on the belt line, this is where muscular activity happens.

1) Sigh, relax shoulders
2) Inhale through nose by pushing stomach forward
3) Exhale by PUSHING stomach in
Using this method allows me to get around a gallon of breath, which is a lot more than I can get through chest breathing.
Keep practising this breathing exercise regularly until it becomes second nature.

Whilst doing this breathing exercise you must have the ability to CHILL OUT, and to keep reaffirming the fact that the anxiety MUST pass.  Be firm and begin building the habit that you are the master of your body.

CO2 breathing:

Cup the mouth with your hands and breathe slowly in this position. 
This exercise works by not allowing the CO2 exhaled to escape. 

Cup your mouth and nose with this hand position

Practice both of these exercises, whenever apporpriate, sitting upright with arms resting on armpads. 

Correct Seated Position