Panic episodes can be both overwhelming and unexpected. This means we need to have ready-to-use tools in our backpack to deal with the consequences. Experts feel that while counselling and medical assistance are important, yogic breathing techniques are the tools that empower you to self-manage and reduce the impact of a panic attack. “Especially since they are usually unexpected, and prompt professional assistance may not be available. Here are three yoga methods that can be very beneficial,” explains Namita Piparaiya, Yoga and Ayurveda Lifestyle Specialist and Founder of Yoganama.
Hyperventilation is a common sign of a panic attack, which occurs when we begin to overbreathe, displacing too much carbon dioxide from the lungs, resulting in a double whammy. Furthermore, this sort of breathing heightens our sense of anxiety and helplessness, causing the neurological system to enter a sympathetic state. But the good news is that it is manageable with intentional diaphragmatic breathing. Instead of taking quick, deep breaths, try slowing down and lengthening your exhalation. When you can control your breathing, you can control your reaction to the current stressors surrounding you.
Focus On The Present Moment
Observing your surroundings with all of your senses is a fantastic approach to ground yourself in the present moment. Focus on five things you can see, four things you can touch, three sounds you can hear, two things you can smell, and one thing you can taste. This allows you to use your five senses to focus on the current moment rather than spiralling into worried thoughts.
Do A Light Yoga Practice
Sun Salutations are an excellent option to get yourself on the mat – they are a fixed set of 12 steps, so you don’t have to think or worry about what you’re going to do next. And they are movements that are coordinated with the breath. So, you can pace them as per your comfort level. The light movement will also help you process some of those stress hormones. However, if you’re feeling too breathless, you can also go for a relaxing walk in the fresh air.
People who suffer from panic attacks should incorporate Pranayama and Yoga into their everyday regimen. Both have been shown to be incredibly beneficial in terms of mental health. They provide you the ability to take command of your health and improve your body, mind, and spirit.