How to Stop Anxiety Attacks - Using Breathing Techniques to Control Your Anxiety

How to Stop Anxiety Attacks – Using Breathing Techniques to Control Your Anxiety

Dealing with how to stop anxiety attacks in everyday life can be very difficult. This is one of those diseases that can sneak up on you when you least expect it. The person suffering and wondering how to stop anxiety attacks in their life, experiences crippling and at times immobilizing social anxiety whenever being asked to participate in even the slightest threatening social situation. This kind of crippling can cause them to avoid all social situations that might bring about the onset of an attack.

Inhalation is a great way to stop the onset of an anxiety attack. So the next time you feel an anxiety attack coming on, take a deep breath. Hold your breath for three seconds before letting it out slowly. You can do the same with your exhalation. By inhaling and exhaling in a constant cycle, you will teach your body to monitor your breathing so that you can detect the signs of an impending anxiety attack and you will be able to respond faster and have more control over the situation.

So if you feel an anxiety attack coming on, take a deep breath before beginning to speak. Let out your breath in a steady rhythm, then slowly exhale deeply, filling your lungs with air. Do this ten times, inhaling and exhaling deeply. This exercise will allow you to not only recognize when you are about to experience an anxiety attack but also to train your body to be able to deal with one if it does occur.

The second technique is by using a combination of both the above techniques. A good combination indeed and what is known as cognitive behavioral therapy. This approach teaches sufferers to recognize certain kinds of behavioral patterns and the ways in which they can be changed. One particular treatment used with this strategy is called dialectical behavioral therapy. It is a treatment that has been proven to be very effective for those who suffer from chronic anxiety attacks.

dialectical behavioral therapy teaches sufferers to monitor their breathing patterns when experiencing an attack. The patient then learns to control his or her breathing so that he or she does not become concerned or panic while having an attack. What happens is that the patient uses a certain number of controlled breathing cycles (sometimes known as crossovers) to replace the rapid breathing that precedes an attack.

To do this, simply begin by taking slow, deep breaths that are meant to relax you completely. As you breathe in slowly, you may notice your chest rising and your belly becoming flat. Your heart rate may increase slightly but otherwise remain steady. Next, as you exhale, your stomach will expand, causing your body to experience feelings of fullness.

After you have breathed in completely, you can now control your breath so that it changes when you need to. For example, if you are having a panic attack, you can stop breathing into your chest. Instead, you will breathe into your stomach, making you feel fuller quickly and eliminating the need to panic. However, if you are not having a panic attack but simply want to avoid the anxiety that you feel when you do have an attack, you can simply take slow, deep breaths into your abdomen.

Many things go on in our heads and our bodies that contribute to feelings of anxiety and panic. While it may be hard to change these things, it is possible to train yourself to block out these things and instead focus on your breathing. You may find this process to be a helpful tool to help you overcome any problem that you have with panic or anxiety. If you are struggling with this condition, or you would like to use this technique to your benefit, it is important to speak to a mental health professional such as a psychiatrist or psychologist to discuss the possibility of using this method.

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