Panic Attack or Anxiety? Breathe Your Way Out

Author, Mark Reid, Host “Zen Sammich” Podcast

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

– Thich Nhat Hanh

Of course, you already know how to breathe. You don’t even think about it generally. But, watch what happens when you do think about it. The next bout of anxiety you have, or even panic attack, change your mind’s nervous obsession by doing this:

• Count to four while inhaling. Hold for four more seconds. Count to four while exhaling. Hold for four seconds again. Do this steadily. Rinse and repeat over and over for a minute or 3 minutes, whatever you can do, while focusing your mind’s attention just on your breath.

• As you focus on your breathing in this exercise, notice and feel the breath enter your body at a steady pace. Feel it pass from your gut or lungs and through your nose on the exhale. Feel it come pass through on the inhale.

• If you get distracted and your mind goes back to whatever it was preoccupied with, no worries, don’t beat yourself up, just gently bring the focus back to your breath.

There is some science behind this as well. Navy SEALS are trained to do this breathing to keep them calm in high stressful situations. So, it’s not just for meditators or Buddhists. Additionally, you don’t have to just save this for panic attacks or anxiety. This exercise is a great way to start your day. Don’t swing for the fences on your first at bat. Meditation or a breathing exercise doesn’t have to be a marathon session every time.

Try just one minute.

Work up to three minutes. It might change your whole day.