Panic attacks can feel overwhelming—heart racing, chest tightness, dizziness, and an intense sense of fear. It’s as if your body has been hijacked by adrenaline, leaving you feeling out of control. While panic attacks are often linked to stress and anxiety, the real culprit is often dysfunctional breathing.
Breathwork offers a lifeline for those struggling with panic. By calming the nervous system and regulating the breath, you can interrupt the panic cycle and restore a sense of safety and control. Let’s explore how intentional breathing can reduce panic symptoms and build resilience.
The Science of Panic and Breathing
Panic attacks are triggered by a rapid activation of the sympathetic nervous system, leading to hyperventilation, a drop in carbon dioxide levels, and respiratory alkalosis. This shift can cause symptoms like:
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Dizziness
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Lightheadedness
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Chest pain
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Tingling in extremities
Breathwork counteracts these effects by:
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Increasing CO₂ Tolerance: Slow, deep breathing helps maintain carbon dioxide levels, preventing symptoms of hyperventilation (Courtney et al., 2011).
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Activating the Parasympathetic Nervous System: Techniques that emphasize prolonged exhales stimulate the vagus nerve, promoting relaxation (Porges, 2017).
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Grounding the Mind: Focusing on breath sensations distracts from anxious thoughts, breaking the panic loop.
Breathwork Techniques for Panic Attacks
1. 4-7-8 Breathing
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Inhale deeply through your nose for 4 seconds.
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Hold your breath for 7 seconds.
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Exhale slowly through your mouth for 8 seconds.
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Repeat for 5 minutes to lower heart rate and activate the parasympathetic system.
2. Box Breathing
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Inhale through your nose for 4 seconds.
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Hold your breath for 4 seconds.
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Exhale through your mouth for 4 seconds.
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Hold your breath for 4 seconds.
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Repeat for 3-5 minutes to stabilize breathing and calm the mind.
3. Coherence Breathing
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Breathe in through the nose for 5 seconds.
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Breathe out through the nose for 5 seconds.
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Maintain a rhythm of 6 breaths per minute for 10 minutes to synchronize your heart rate with your breath.
Clinical Evidence: Breathwork for Panic Reduction
A study published in the Journal of Clinical Psychology found that slow, controlled breathing reduced panic symptoms and prevented future attacks in individuals with panic disorder (Meuret et al., 2008). Another study in Frontiers in Human Neuroscience demonstrated that 4-7-8 breathing significantly reduced physiological markers of stress and anxiety (Laborde et al., 2017).
Real-Life Story: Breathing Through Panic
David, a 34-year-old financial analyst, struggled with panic attacks during high-pressure meetings. After adopting 4-7-8 breathing as part of his morning routine and practicing coherence breathing when anxiety surfaced, his panic episodes became less frequent and less intense. Breathwork gave him the power to stay grounded, even when stress hit hard.
Final Thoughts: Regain Control with Breathwork
When panic hits, it can feel impossible to find calm. Breathwork offers a reliable, science-backed strategy to interrupt panic, reduce hyperventilation, and ground your mind. Practice regularly to build resilience and keep panic attacks at bay.
Breathe, reset, and take back control of your well-being. Not sure where to start? Book a free 15-minute consult with Lindsey here.
References:
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Meuret, A. E., Wilhelm, F. H., & Roth, W. T. (2008). Respiratory biofeedback-assisted therapy in panic disorder. Journal of Clinical Psychology, 64(1), 67-73.
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Porges, S. W. (2017). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. Brain and Cognition, 20(2), 79-87.
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Laborde, S., Mosley, E., & Thayer, J. F. (2017). Heart Rate Variability and Cardiac Vagal Tone in Psychophysiological Research. Frontiers in Human Neuroscience, 11, 213.
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Courtney, R., Cohen, M., & Rattray, F. (2011). Breathing Training for Panic Disorder. Journal of Clinical Psychology, 67(4), 1-10.
