Learn breathing techniques for panic disorder. Essential if you have panic disorder!

Learn breathing techniques for panic disorder. Essential if you have panic disorder!

Panic disorder is a condition characterized by sudden episodes of intense fear and anxiety, which can be accompanied by physical symptoms such as a rapid heartbeat, shortness of breath, or a feeling of suffocation. In these situations, individuals may feel as if they are suffocating and experience extreme anxiety. Therefore, learning proper breathing techniques is very important.

The importance of breathing
When breathing becomes rapid during a panic attack, hyperventilation can disrupt the balance of oxygen and carbon dioxide in the body. This can cause dizziness, numbness in the hands and feet, blurred vision, and can further amplify feelings of anxiety. Therefore, it is important to restore the body's balance and find a sense of stability through controlled breathing.

1. Diaphragmatic Breathing

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• Posture: Sit or lie down comfortably to start. Place one hand on your chest and the other hand on your abdomen.
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• Breathing: Breathe in slowly through your nose. You should feel your abdomen expand. Be careful not to let your chest move.
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• Exhaling: Slowly breathe out through your mouth. Feel your abdomen descend again, while minimizing chest movement.
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• Repeat: Repeat this process for about 5 to 10 minutes, focusing on your breathing. By breathing slowly and regularly, you can calm your mind.
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• 2. 4-7-8 breathing technique

• Inhalation: Breathe in slowly through your nose for 4 seconds.
• Holding your breath: Hold your breath for 7 seconds after inhaling.
• Exhale: Slowly breathe out through your mouth for 8 seconds.
• Repeat: Calm your mind by repeating this process 4 to 5 times.
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• Inhalation: Breathe in for 3 seconds.
• Exhale: Breathe out for 3 seconds.
• Rest: Hold your breath and rest for 3 seconds.
• Repetition: Breathing in a steady rhythm can help reduce anxiety.

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• Before attempting breathing techniques when a panic attack begins, it is important to practice the breathing methods sufficiently in advance. You should practice beforehand so that you can use them naturally in real situations.
• Focusing solely on breathing is not enough; creating a comfortable environment also helps. Practice in a quiet and relaxing place.
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Panic disorder can significantly impact daily life, but it is possible to alleviate symptoms and calm oneself through proper breathing techniques. Practice breathing methods consistently to develop the ability to stabilize yourself during a panic attack.