Breathing exercises (panic attacks)

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Breathing exercises for panic attack relief

 

Sitting in an upright comfortable position, relax your jaw, and follow the next 3 exercises in sequence.

 

1)    Sighing out

 

Breathe in through the nose for count of 4, sigh out (as loud as possible) through the mouth for count of 6

Repeat 2x more times

 

Breathe in through the nose for count of 5, sigh out (slightly quieter) through the mouth for count of 7

Repeat 2x more times

 

Breathe in through the nose for count of 6, sigh out (very gently) through the mouth for count of 8.

Repeat 2x more times

 

2)    Longer exhales

 

Take a good deep breath through the nose for the count of 4, and exhale through the nose without force for a count of 6.

Repeat for 1-2 minutes.

 

Longer exhales signify ‘safety’ to our physiology, calming the nervous system, and regulating the vital organs, helping to ease the overwhelming feeling of panic  

 

3)     Infinity sign

Draw with your finger or imagine an infinity sign ∞ on your forehead. Breathing in through your nose, start tracing the line from top of one eyebrow curving outwards to the hairline for a count of 4. Pause at the top for a moment. Start exhaling (through your nose) for a count of 7  curving down and across to the other eyebrow. Pause at the bottom, repeat on other side.
Now that you completed the full infinity sign, continue for a few minutes until you feel the panic feeling has subsided.
This powerful calming exercise uses both principles of the above 2 exercises and engages both brain hemispheres for greater cohesion and balance.

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