Panic attacks are sudden, intense episodes of fear and discomfort accompanied by intense physical and emotional symptoms. Some of the common symptoms include difficulty breathing, rapid heart palpitations, sweating, shaking, feeling of suffocation, dizziness, and fear of losing control or dying. They can arise unexpectedly and peak within minutes.
Controlling panic attacks can be challenging. From this note and in the following notes I am going to explain strategies to address them from cognitive behavioral therapy, which, by the way, is the therapy that gathers the most empirical evidence for the approach and resolution of these psychological difficulties.
Today I am going to tell you how breathing influences panic disorder.
Patients often tell me that they notice that they are short of breath and think that they are going to drown at any moment, a fear of drowning begins, the more anxiety they have, the more they feel like they are drowning and thus they enter a vicious circle that is exhausting.
What happens is that when we fall into the vicious cycle of fear and anxiety we tend to breathe with the upper part of the respiratory system, cut short and superficial. Then we hyperventilate, unbalance our levels of oxygen and carbon dioxide in the blood and as a consequence give rise to the appearance of a few symptoms, for example, tachycardia, dizziness, sweating, tingling sensations in the extremities and many more symptoms. We interpret these symptoms as dangerous and confirm the mistaken belief that we are in imminent danger of life.
Various studies prove that hyperventilation problems lead to low levels of carbon dioxide in the body, which manifests itself with sensations of suffocation and tachycardia. Hypersensitivity of the autonomic nervous system to low levels of carbon dioxide is closely related to panic attacks.
Practice deep breathing to help calm your nervous system. Give full attention to the present moment for a few minutes a day. Focus on your senses and the rhythm of your deep breathing.
Consider seeking professional support for guidance on this technique.
In my daily clinical experience I detect that patients do not breathe properly and that in general they do not have the habit of this practice which, along with others, is crucial to overcoming panic attacks.
If you experience panic attacks frequently, it is crucial to seek the help of a mental health professional to receive personalized treatment specific to your needs. Remember that panic attacks are treated very well with Cognitive Behavioral psychological treatment.
Lic. Flavia Cerutti. Psychologist and Master in Educational innovation.
Mp.13357
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by CEDOC
