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Relaxation Techniques for Panic Attacks

Marian K Mar 17, 2020
Relaxation techniques for panic attacks can help a person manage stress effectively. Many find relaxation techniques, such as deep breathing, meditation, and progressive muscle relaxation effective in dealing with panic attacks. Other common techniques include yoga, hypnosis, and tai chi.
In case of a panic attack, a person feels sudden intense fear, which may exist despite the lack of an apparent reason. This debilitating fear is usually accompanied with severe physical reactions. People often feel like they are having a heart attack, while some even think they are dying during a panic attack.
Thus, it can be a source of fear, and not being able to prevent them can leave a person feeling helpless. A person who experiences frequent severe panic attacks in all kinds of situations is affected by this condition. It is a type of chronic anxiety disorder. As aforementioned, the possibility of having an attack can itself be a source of great anxiety.
However, there are many relaxation techniques that can help one gain control over the situation. A panic attack usually peaks within a span of ten minutes, and in rare cases, may last for more than half an hour. During this time, a person may feel as though he/she is losing control or going crazy, and is about to pass out.
He may experience heart palpitations/chest pain, and/or have difficulty breathing. He may also hyperventilate, start trembling, experience hot flashes or chills, and feel nauseated.

Deep Breathing

Deep or controlled breathing can have a very calming affect. Lie down in a quiet place, close your eyes, and inhale and exhale deeply, while counting till 20.
You can follow this along with progressive muscle relaxation, which involves tensing and relaxing each muscle group in your body, starting with your toes. Tense for five seconds or more, and then relax for 30 seconds.

Autogenic Relaxation

This technique uses both visual imagery and awareness to deal with stress. One is required to repeat the words or suggestions to themselves that help him calm down and relax the muscles. A person must visualize a peaceful place, and then control their breathing to bring down their heart rate.


Yoga is not only a very effective way to combat stress, but it also has great overall health benefits.
Yoga is an ancient technique that involves moving and stationary poses with deep breathing. Over time, yoga has a calming effect, and makes one better equipped to deal with stress. Yoga involving slow, steady movements and gentle stretching is best for stress relief.
These panic attack relaxation techniques are advised as a complementary treatment along with medication and therapy. People with anxiety disorders are also advised to exercise for at least 30 minutes a day, as it is a natural stress reliever.