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Best breathing for anxiety and panic attacks

With the exam season upon us, many will be experiencing anxiety and feelings of panic - particularly when they have had so little experience of the exam room due to the Covid pandemic. This short video introduces some useful strategies and particularly focuses on the power of breathing for reducing anxiety. The importance of breathing for panic attacks A vital set of skills that we all need to develop are those of breathing effectively for panic attacks. Breathing is a necessity of life that usually occurs without much thought. When you breathe in, blood cells receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that is carried back through your body and exhaled. Improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue, and other physical and emotional disturbances. Shallow Breathing Contributes to Anxiety When people are anxious, they tend to take rapid, shallow breaths that come directly from the chest. This type of breathing, called thoracic or chest breathing, causes an upset in the oxygen and carbon dioxide levels in the body resulting in increased heart rate, dizziness, muscle tension, and other physical sensations. Your blood is not being properly oxygenated, and this may signal a stress response that contributes to anxiety and panic attacks. Diaphragmatic or deep breathing, on the other hand, stimulates the parasympathetic nervous system, which is part of the peripheral nervous system responsible for regulating heartbeat, blood flow, breathing, and digestion. Deep breathing helps you avoid the fight or flight response (acute stress response) to mentally or physically terrifying situations.