panic

Too much oxygen and not enough residual carbon dioxide in the lungs can be toxic and set off a panic attack. These simple strategies turn down the arousal system by not taking in too much air.

Breathing faster prepares the body to fight or run when we are frightened or upset . When there is no need or opportunity to run or fight more air is taken in than is needed and over-breathing (hyperventilation) begins. If the sensations begin to feel life threatening fear tends to increase hyperventilation turbocharging the panic.

The automatic response to feelings of panic is to conceal them from outsiders and ourselves. Most panic arrives unexpected even though the preliminary signs were clear for a half hour or more. Concealing panic shuts down parts of our body and mind, uses energy and makes it worse. Noticing the thoughts feelings and sensations with interest or just being aware of them disrupts this denial.

When anxious or frightened, don't take a deep breath. Take a normal breath Shallow breathing takes less air and reduces over-oxygenation .

 

breathe in through the nose
Not through the mouth as that can bring in too much air at once. After taking a a normal breath hold it for a count of four before exhaling slowly.

increase the time between breaths
No hurry for the next breath.- - just wait a bit longer

exhale slowly
Breathe out slowly. Breathing out is associated with relaxation. Breathing in is exciting.

say something calming
While breathing out perhaps slowly and silently say a calming word like 'relax' or 'easy'. These words are already associated with feeling peaceful.

repeat a half a dozen or a dozen times.

After regular practice this can prevent panic arising or excalating.

copyright (C) John Brasted 2008
updated 11/06/11

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