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What are the Signs and Symptoms of a Panic Attack? 3 Panic Attack Breathing Exercises

Updated: Feb 13, 2023

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What are the Signs and Symptoms of a Panic Attack? 4 Panic Attack Breathing Exercises


A panic attack is a seizure of intense fear that causes a physical reaction in the absence of real danger. When having panic disorder signs, you may feel like you are losing control and can't breathe.

Many people only have a few panic attacks in a lifetime, and the problem disappears, perhaps when the stressful situation ends.

It is important to note that panic attacks themselves are not life-threatening, but they can affect your mental health. But treating the panic disorder signs can be very effective.

This article will cover panic attack breathing exercises that you can learn and use during a panic attack to improve your condition.

What is a panic attack?

So, to learn more about the signs and symptoms of a panic attack, as well as panic attack breathing exercises, it is necessary to understand what a panic attack is in the first place. In this case, it is first necessary to understand the problem and its essence and then study the treatment.

A panic attack is a brief period of extreme anxiety that results in fearful physical symptoms.

Signs and symptoms of a panic attack can include a racing heartbeat, shortness of breath, nausea, shaking, and tension in the muscles. It is common for panic attacks and panic disorder signs to begin suddenly and without any apparent reasons.

A panic attack might last anything from a few minutes to half an hour. The attack's physical and psychological repercussions, though, can persist for a few hours.

Attacks of panic are frequent. At some point in their lives, up to 35% of people exhibit symptoms of panic disorder signs. An anxiety attack is another name for a panic attack because of its symptoms.

When you exhibit such panic disorder signs, you could notice that your heart beats, your breathing becomes more frequent, and you begin to fear the worse. It's challenging to believe that anything can assist during these spells.

However, if you practice panic attack breathing exercises, you can be ready to stop panic in its tracks later. The following tactics can be put into practice as you become more aware of your triggers and symptoms.

Signs and symptoms of a panic attack

It is important to understand the signs and symptoms of a panic attack to understand the issue in more detail. It is also necessary for moral preparation for a panic attack. Knowing panic disorder signs ensures a quicker end to a panic attack.

Unexpected emotions of anxiety are known as panic attacks. Panic disorder signs can occur at any time, even during sleep. People who are having panic attacks could think they are going mad or are about to die.

A panic attack causes a person to feel fear and terror that are out of proportion to the actual situation and possibly unrelated to what is going on around them. Although they come and go quickly, panic attacks wear you out.

There are many causes of panic disorder signs. An attack can be triggered by stress, extreme fatigue, or excessive physical exertion. Causes can also be hormonal disorders or problems of the central nervous system.

It is worth consulting a doctor to find the cause of panic attacks and the signs of panic disorder in a particular person.

The doctor will gather tests and help with the appropriate treatment. But an important aspect is also knowing how to handle your panic attack on your own in case you are alone.

The methods of panic attack breathing exercises will be discussed below, but for now, we suggest you familiarize yourself with the symptoms of panic attacks.

Signs of panic disorder are about the same for many people who have had panic attacks. Below are the most common signs of panic disorder:

  • A feeling of anxiety, fear of death and going crazy, falling ill, suffocating, doing the wrong thing

  • Shortness of breath

  • Heart pain or another bodily discomfort

  • Headache, dizziness

  • Shivering in the body

  • Severe weakness

Method of Aid: 3 panic attack breathing exercises

Practical implementation of strategies for preventing panic disorder signs maximizes their efficacy. It's never too late to begin trying to settle down, though.

The following panic attack breathing exercises can be put into practice as you become more aware of your triggers and symptoms.

This will allow you to prevent panic attacks before they even occur. Here are some basic panic attack breathing exercises to help you deal with a panic attack as quickly and easily as possible:

a) Lengthen your exhale

Inhaling deeply may not always calm you down when you have signs and symptoms of a panic attack.

1) Try a full exhale before you take a huge, deep breath.

2) Also, try to think about your condition and panic disorder signs as little as possible.

3) Let your lungs accomplish their job of breathing in the air by forcing all the air out of them.

4) For 2 to 5 minutes, try to practice these panic attack breathing exercises.

You can use this technique while standing, sitting, or lying down, depending on which position is most comfortable for you.

b) Belly breathing

Your body needs to work less to breathe when you breathe through your diaphragm (the muscle that sits just beneath your lungs). To practice diaphragmatic breathing and use it during panic attack breathing exercises:

1) Lie down on the floor or a bed with pillows under your knees and your head for comfort. Alternately, relax your head, neck, and shoulders while sitting in a comfy chair.

2) Next, place one hand over your heart and the other under your ribs.

3) Breathe in and out through your nose while paying attention to how your chest and stomach change.

It is important to understand how you feel during panic attack breathing exercises. Monitor your condition and try to do the exercise repeatedly.

c) Equal breathing

Another form of panic attack breathing exercise that stems from the ancient practice of yoga is equal breathing.

This method is also effective in terms of panic attack breathing exercises. Equal breathing helps reduce panic disorder symptoms.

This method means that you breathe in for the same duration as you breathe out. Either sitting or lying down are suitable positions for practicing equal breathing.

Regardless of the position you select, make sure to settle in and choose a comfortable place.

1) Close your eyes and take several deep breaths while focusing on how you normally breathe.

2) Next, carefully inhale through your nose while counting 1-2-3-4.

3) Exhale for the identical four-second period.

4) Pay attention to how your lungs feel full and empty as you inhale and exhale.

Your second count might change as you continue to practice equal breathing. Make sure to maintain a constant inhale and exhale.


To reduce the signs of panic disorder, it is important to be prepared. To do this, you can memorize panic attack breathing exercises and put them into practice.

It is also important to understand the key signs and symptoms of a panic attack so that you know how to behave in this condition and prevent it as soon as possible.

Remember: taking care of your mental health is the key to a have a happy and peaceful life.

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