One of the simplest methods in controlling panic attacks is through deep and relaxed breathing. Simply changing your physiology can affect your emotions and your thoughts, which can help break the anxiety cycle. During an episode the body experiences a spike in adrenaline and stress hormones. It's these chemicals in the body that can create distressing symptoms. A common physical symptom a person might experience during an attack is a shortness in breath. There are a number of reasons why managing your breathing helps to control panic attacks. By diverting your attention to your breath, you become more relaxed. Combining the use of positive imagery and suggestions can serve to calm and distract the mind. Hyperventilation is a common symptom that occurs during episodes. With increased oxygen to the brain it causes an imbalance in oxygen, which triggers disorientation and fear. Like a domino effect, it sets off a chain reaction of panic, fear and anxiety. Preventing hyperventilation can aid in stopping panic attacks, simply by breath control. Breathing exercises can help to stop sensations from getting out of control. When you start to experience an anxiety attack, focus on taking deep and even breaths. Imagine your lungs fill with air, right to the top before gradually releasing it. Repeat this until you feel yourself calm right down. You might also find that using a paper bag for controlling the breath a useful tool. As you breathe out, let your body relax and feel the tension releasing from your body. In addition focus on calming thoughts and visualizations like a lake or mountain view for example. It's healthy to take some time out of your daily routine to change your mental and physical state. What you feel physically transcends emotionally, so if you feel physically distressed you will be mentally so. The problem is that most of us take no notice of stress and anxiety until it really affects us. Face tension, headaches, shoulder and neck pain; these are all easily remedied by simply taking a few moments to breathe and relax. Take notice of what your body is telling you both internally and externally. Give yourself a quick break every hour or so to re-energize; fix yourself a drink or go for a walk. Get into the habit of taking in deep breaths and loosening up the body when you feel tense. It's also important to be aware of your thoughts. Worrying and depressing thoughts will only dampen your mood and make you feel worse. Think positive and try and have a number of positive affirmations or motivating quotes on hand so that you can repeat them in your head. Work can be tough and it can be stressful, but try and release as much tension before getting home. When there is a lot of background unhappiness or anxiety in your day, it can carry through onto the rest of the day and night. Sleep problems can arise when we take worrying thoughts from the day into the bedroom. Panic attacks are more likely to happen when a person is awake, however sleep panic attacks are not uncommon. By making healthy lifestyle choices and committing to practicing positive habits daily, you can experience better health and sleep. A number of activities are excellent for burning up harmful chemicals in the body, for example, yoga, meditation and physical exercise. Laughter and sex can induce the release of natural opiates that encourage positive thoughts and emotions.
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