%20(3).png){kind=small}
Home > Articles > Cognitive Behavioural Hypnotherapy: How to cope with panic attacks: breathing & other simple tips
How To Cope With Panic Attacks: Breathing & Other Tips
Published 29th October 2024 | Updated 13th November 2024
Panic attacks can feel overwhelming, leaving you caught in a wave of fear and discomfort. These sudden episodes of intense anxiety often bring physical symptoms like a racing heart, tight chest, and difficulty breathing.
Sometimes, you may even feel like you’re losing control. The good news is that, with the right tools and techniques, you can learn to manage and reduce the intensity of panic attacks and eventually overcome them.
What’s Happening In Your Body?
Triggers for anxiety and panic attacks vary from person to person. Common triggers include:
Stress: Ongoing stress from work, relationships, or life events can heighten feelings of anxiety.
Health concerns: Worrying about health can lead to heightened fears.
Past experiences: Unresolved emotional experiences can make you more sensitive to stress.
Biological factors: Genetics or brain chemistry can make some people more prone to anxiety.
Breaking The Cycle of Panic
Panic attacks often lead to a cycle of fear. If you’ve experienced one in a particular place or situation, your brain may start to associate that place with fear, causing anticipatory anxiety before you even return. The key to breaking this cycle is gradual exposure – slowly reintroducing yourself to places or situations in a safe, controlled way. Education about anxiety – learning how it works and understanding that avoidance tends to make it worse – can empower you to take small, manageable steps toward facing your fears.
Simple Coping Strategies
1. Deep breathing exercises
One of the quickest ways to calm yourself during a panic attack is deep breathing.
Try the 4-7-8 technique:
Inhale for four seconds
Hold your breath for seven seconds
Exhale slowly for eight seconds
This helps regulate your heart rate and sends a calming signal to your brain.
2. Grounding techniques
Grounding exercises can help distract you from anxious thoughts and bring your attention back to the present moment.
Try the 5-4-3-2-1 technique:
Five things you can see
Four things you can touch
Three things you can hear
Two things you can smell
One thing you can taste
This helps ground you in the present moment and ease anxiety.
3. Cognitive reframing
Anxiety often comes from repetitive and overwhelming thoughts. Cognitive reframing involves acknowledging those thoughts and gently shifting your perspective to something more balanced and constructive.
Ask yourself:
What evidence do I have that this thought is true?
How likely is the worst-case scenario to happen?
How can I reframe this situation in a more helpful light?
4. Progressive muscle relaxation (PMR)
Progressive muscle relaxation involves tensing and then relaxing different muscle groups to release physical tension. Start with your feet and work your way up, tensing each muscle for a few seconds, then relaxing it for 10-20 seconds. This can help you release physical tension before it becomes overwhelming.
5. Mindfulness and meditation
Mindfulness helps you stay in the present moment, reducing worry about the future or dwelling on the past. Simple practices, like focusing on your breath or observing your surroundings, can help ease anxiety. Even just a few minutes of mindfulness daily can make a big difference over time.
With time, practice, and the right techniques, you can learn to manage your anxiety and regain a sense of control. While it may not be possible to eliminate anxiety entirely, you can start to see it differently – understanding the triggers and learning strategies to manage it effectively, without falling into avoidance. By using the right tools, calming your nervous system, and retraining both your mind and body through consistent practice, you can overcome panic attacks and build resilience.