If you deal with anxiety, whether it’s generalized, acute, or situational, you know how frustrating the symptoms can be. One of the primary side effects of a panic attack is loss of breath or difficulty breathing. However, there are some tips you can utilize to ease these symptoms and, in turn, decrease your levels of anxiousness. The following guide outlines the steps to follow. 

How Anxiety Affects Breathing

In the midst of a panic or anxiety attack, many people feel like they can’t catch their breath or that their chest hurts. Hyperventilating or shortness of breath is one of the most common side effects of anxiety, primarily due to the body’s fight-or-flight response initiated during these episodes. 

When your body goes into fight-or-flight mode, your heart rate increases, making it difficult to steady your breathing. Not only is this uncomfortable, but it can also worsen the feelings of anxiety, thus furthering the panic attack.

How Proper Breathing Can Help

Knowing breathing exercises doesn’t just mitigate uncomfortable symptoms of a panic attack. In the midst of an episode, it also gives you something concrete to focus on, so you’re less preoccupied with your anxiety. 

One reliable breathing exercise is known as box breathing. To accomplish this, you need to breathe in through your nose on a four-count, taking care to pay attention to the sensation of air entering your lungs. After four seconds, hold your breath for another four count. Then, exhale for another four seconds. Repeat this step a few times until you feel your breathing has returned to normal. 

If you need help managing your anxiety symptoms, talk to the professionals at Lincoln Psychiatric Group. Serving clients throughout Lancaster County, NE, for over 75 years, these experts offer high-quality therapy services to ensure their clients have the tools needed to better cope with mental health concerns. Visit their website to learn more about their services, and call (402) 476-7557 to schedule an appointment today.