Counter Panic Attacks With Short Breaths

A panic attack is an episode of intense fear that takes over your body and mind suddenly. It triggers severe physical reactions like hyperventilation or shortness of breath, trembling or shaking, palpitation, sweating, nausea and feeling dizzy. A person going through panic attack experiences a sense of losing control, having a heart attack or feel that he/she is going to die. It can occur any time of the day, even when you are in a state of relaxation or asleep. Panic attacks can be a one-time episode or a recurrent event (triggered by specific situations), and its intensity leaves the person deeply shaken.

During a panic attack a person feels helpless and cannot think clearly to get out of the situation. The coping techniques like intentional breathing exercises are great, but it is not of much help when a person’s mind is literally frozen. In such moments. The technique of intentional hyperventilation can be of great help in such desperate moments. Here we discuss how and why short breaths work during panic attacks.

How short breaths help to reduce panic attacks

A panic attack characterized by intense fear of perceived threat leads to the person thinking that he/she is losing control, getting a heart attack, or even dying. Breathwork experts prescribe slow intentional breathing – which involves the diaphragm, increases oxygen in lungs and activates the vagus nerve – to counter a panic attack. However, another group of experts propagate short breaths to get over the symptoms of a panic attack.

Propagators of quick, shallow breaths opine that when we control the shortness of breath, the body gets the message that you are doing it intentionally and it can be stopped anytime. When you do short breaths intentionally in a relaxed way and environment, it helps to open up your lungs. So, when you try to breathe fully the feelings associated with a panic attack weakens. It helps the body to relax during stressful moments, as it realizes that you are in control of the shallow breaths.

Next time you feel overwhelmed with anxiety try the quick, short breathing technique. While breathing stop inhaling when you are three quarters away from full breathing. Repeat this breathing exercise at least 10 times and if possible, take 20 short breaths. The process will definitely be uncomfortable. But for an experience like a panic attack, the remedy cannot be an instant gratification exercise. And when you take a full breath your lungs will probably absorb all the oxygen with gratitude.

Research on the effectiveness of short breathing technique is limited, but its effectiveness can be inferred from “bellows breath” practiced in yoga – a similar technique that is used to promote mental clarity. Studies from breathwork experts have revealed that situations of intense stress and anxiety leaves a person breathless (and feelings of inability to breathe), which can be countered by taking intentional short breaths to get relief from feelings of being out of control.

The bottom line

The short breathing technique can help to alleviate the symptoms of a panic attack. Just remember short breaths can be a short-term remedy for anxious moments only, and for general anxiety the best cure is still slow, intentional breathing. Short inhales can be uncomfortable, and you cannot make it your favorite breathing practice. But when you need to beat the momentary anxiety, short breaths can be your solution.