Panic attacks don't happen to everyone, but you'll know if it happens to you. Some people report intense feelings of anxiety, shortness of breath, chest pain, nausea, jaw tightness, or a loss of the feeling of control over thoughts. No matter what anyone may tell you, that it's "all in your head," allow yourself to take a time out.
The first thing you need to do to break up a panic attack is to get your breathing under control. If you've ever done yoga, you know that taking deep breaths nourish your body, mind, and spirit. The problem is, when you're under intense stress, it can be hard to remember how to breathe normally.
Box breathing, also known as the Navy Seal breathing technique, is a great way to get a lot of healing oxygen to your lungs, brain, and heart. It's a no-fail way to calm yourself down and regain focus. The image below will help you sync your breathing and regain control of it.
- Get into a comfortable position with your chest open and your back straight. This is the easiest way for air to enter your lungs.
- Inhale for 4 seconds as the circle expands
- Don't exhale immediately. Hold your breath until the circle starts to shrink. This should take 3-4 seconds.
- Exhale for 4 seconds to empty your lungs.
- Don't inhale immediately. Wait until the circle begins expanding again.
If you know a friend who suffers from anxiety, make sure you share this with them!