deepbreathing

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How Panic Attacks Begin

Everyone has different triggers to cause a panic attack. Usually it is a stimulus in the environment like a sound that our brain has correlated to something traumatic. Sometimes, a panic attack can be triggered with just a small jolt of caffeine.

Our amygdala sends a distress signal to the hypothalamus therefore forewarding this distress signal to out autonomic nervous system. These chemical messages engages our body and prepares it to take defensive action.

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The science behind panic attacks — and what can you do to manage them

ideas.ted.com

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Deep Breathing Practice

Deep breathing encourages full oxygen exchange, slows the heartbeat and lowers/stabilizes blood pressure. This is specifically so when we engage our abdomen in our breathing practice.

Steps for Deep Breathing Practice:

  1. Find a quiet, comfortable place to sit or lie down.
  2. Take a normal breath. Then try a deep breath.
  3. Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully.
  4. Now breathe out slowly through your mouth (or your nose, if that feels more natural).

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Relaxation techniques: Breath control helps quell errant stress response - Harvard Health

health.harvard.edu

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