Panic attacks are sudden episodes of intense fear that come from thought patterns related to:
(1) Memories of past traumatic events (common in PTSD),
(2) Perceived stressful or dangerous living environments (sometimes associated with major depression, experiences of abuse and/ or extreme poverty),
(3) Anticipating negative outcomes for events that have not yet occurred (typical of Anxiety disorders).
(4) Extreme fear of objects or situations (Phobias)
(5) Fear of losing loved ones (Abandonment issues)
Go to walk in clinic Thunder Bay if you experience these patterns.
The physical symptoms of panic attacks can be quite debilitating and can mimic symptoms of life-threatening illnesses such as heart attack, stroke, and brain aneurysms. Although the panic attack itself is not life-threatening, the symptoms can lead the victim to believe their lives are in danger, which only serves to exacerbate the problem.
The most current research on mindfulness as well as evidence from functional and integrative medicine shows that meditative breathing is not only an effective treatment in stopping a panic attack, it can also cure panic attacks and other anxiety-related disorders.
Medical Model for Treating Panic Attacks
In a traditional medical setting, the most common treatment approach to stopping panic attacks is with medications designed to modify or alter certain receptor sites in the brain to inhibit an anxious response to stressors in the environment. The argument for using anti-anxiety medications in the treatment of panic disorders follows the belief that if a medication can specifically block the panic attack itself, many patients no longer anticipate events with such anxiety and can overcome their phobias more quickly. Although the medication model is effective in emergent situations when stopping the panic attack quickly is in the best interest of the patient while they are actively in crisis, the long-term use of anti-anxiety medications tends to create a physical dependency (addiction) on the drug itself. The individual can also become psychologically dependent, counting on the medication to manage episodes of extreme anxiety (blocking and numbing) rather than addressing the source of the thought-based disorder in a therapeutic counseling environment.
The long-term use of anti-anxiety medications… creates a physical dependency on the drug itself.
Breathing Model for Treating Panic Attacks
One of the major physical symptoms of panic attacks is hyperventilation caused by short, rapid, shallow breaths. Shallow breathing (also known as thoracic breathing or chest breathing) is not effective because it allows a minimum amount of air into the lungs, requiring more breaths to provide adequate oxygen in the blood to benefit the heart, brain and other critical organs. Shallow breathing is a reaction of the sympathetic branch of the autonomic nervous system which is designed to protect us in the event of imminent danger. When the sympathetic nervous system kicks in, the liver dumps glucose and cholesterol into our blood (fight) decreasing satiety (increasing hunger), our heart rate increases, and blood is diverted away from our internal organs toward our limbs (flight).
Shallow breathing can also cause hypoventilation, which causes a build up of carbon-dioxide in the body resulting in hypercapnia. It’s a condition related to neuro-muscular disorders (NMDs) that include Lou Gehrig’s Disease, Muscular Dystrophy, Polio, Post-Polio Syndrome and others.
For people who feel stressed and anxious most of the time, operating within the realm of the sympathetic branch becomes their normal response rather than a reserve to be activated when danger is lurking. Look around you and notice how many people breath from their chests while watching the news, reading office email, viewing political debates, or engaging in relationships with an unhealthy or stressful dynamic. These same people may also be overweight because of the lack of satiety issue caused by the sympathetic response as well as the mindlessness of body function. The fact is that our breathing patterns–the source of life–can actually impact our perception of the world in which we live. Is it calm and peaceful or dangerous and stressful?
Our breathing patterns… the source of life… can change our perception of the world in which we live.
In order for breathing to be an effect tool for treating panic attacks, the parasympathetic branch of the autonomic nervous system needs to be activated rather than the sympathetic branch. This requires deep breathing that comes from a place much lower in the torso, toward the abdomen. Sometimes referred to as diaphragmatic breathing, abdominal breathing, belly breathing or paced respiration, deep breathing has the reverse effect on the body of shallow breathing. It encourages full oxygen exchange, as oxygen comes in, dangerous carbon dioxide goes out. It also decreases heart rate, and lowers and stabilizes blood sugar increasing satiety (decreasing hunger). It makes sense then, that deep breathing automatically reverses the effects of a panic attack.
Breathing is one of the single most important factors in regulating the autonomic nervous system.
The Meditative Model as a Cure, Not Just a Treatment
We have already established how breathing is one of the single most important factors in regulating the autonomic nervous system. This has very important implications for the treatment of panic attacks as well as other diseases that occur secondary to an over-active sympathetic response including blood pressure, which is a major risk factor for heart disease, suppression of the immune system, which makes us vulnerable to colds and other illnesses, and interference with the digestive system, which affects overall gut health. Gut health has been linked to almost every major disease through the micro biome (See The Kellman Center and The Institute for Functional Medicine for more information.)
Meditative (mindful) breathing goes a step beyond deep breathing by bringing your attention to the present moment. Remember that panic attacks come from thought patterns that are either focused on a traumatic past event, or anticipation of a negative outcome in a future event. As a result, a cure for panic disorders requires a technique that changes, or moves the focus of attention from past or future thinking to the present moment.
Steps for Practicing Meditative Breathing
- Relax in a quiet, uninterrupted environment. This is an important first step because you have to learn to focus. Once you get better at it, you will be able to practice meditative breathing almost anywhere.
- Focus your attention on your normal breathing. Is it shallow (chest) breathing or deep (belly) breathing. Sometimes if you’re not sure, it’s helpful to place your hand on your stomach and notice if you can feel your abdomen move in and out as your breath. If you are shallow breathing, make a conscious shift to deep breathing. Leave your hand on your stomach until you can feel the swell automatically.
- Notice your breath. Feel it as it comes in and as it moves out of the your lungs. You can even think about letting the good (oxygen) in and bad (carbon dioxide) out.
- Feel the tension leave your body. Your muscles will relax, your heart rate will slow down, and you will feel a sense of peace and calm throughout your body.
- Dismiss negative thoughts and beliefs that enter your consciousness rather than turning your attention to them.
- Imagine the feeling of joy as it radiates throughout your body.
- Visualize the life you desire.
Practice the Miraculous Power of Meditation Daily
Curing anxiety-related disorders requires practice because you are trying to establish a new habit. Yes, focusing on, or even obsession over, negative beliefs, attitudes and behaviors is a habit that is often formed early in life as a result of challenging life events and other situational factors (for instance, observing how your primary care givers coped with their own challenges shaped your coping skills and behaviors).
A Course In Miracles emphasizes the importance of building mental muscles as a part of changing thought patterns. Much like exercising the body, you have to do it regularly if you want to make progress. The online journal Harvard Health Publications, recommends the following routine:
Creating a Routine
Try several different relaxation techniques to see which one works best for you. If your favorite approach fails to engage you, or you want some variety, you’ll have alternatives. You may also find the following tips helpful:
- Choose a special place where you can sit (or lie down) comfortably and quietly.
- Don’t try too hard. That may just cause you to tense up.
- Don’t be too passive, either. The key to eliciting the relaxation response lies in shifting your focus from stressors to deeper, calmer rhythms – and having a focal point is essential.
- Try to practice once or twice a day, always at the same time, in order to enhance the sense of ritual and establish a habit.
- Try to practice at least 10-20 minutes each day.
In a future article, I will explain some of the advanced pattern breathing techniques that will enhance your curative practice. A good starting place is to begin learning about and experiencing the power of your own life force- Breath!
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