There are very few
experiences more terrifying than a
full-fledged panic attack. It rolls over you like a freight train and
shakes you to your foundation. Your chest tightens like a vice, your
heart races out of control, and your throat constricts, leaving you
gasping for breath.
Blood
pressure shoots to the stratosphere and you fear that your heart will
literally explode. You may think you are dying. Even more frightening
is the loss of psychological grounding. You fear for your very sanity.
Determining
the cause of panic attacks can be a challenge. Is it psychological?
Physical? (Perhaps hormonal since panic attacks are most common among
young adults?) Are they set off by stress?
All
of these factors no doubt play a role in panic attacks. And they are
all difficult to influence, especially in the short term. Stress is a
part of life and can be especially acute in adolescents or young
adults. Hormonal peaks and valleys are unavoidable. And psychological
causes are complicated and time-consuming to decipher.
Many
times the cause will remain a mystery forever. I suffered severe panic
attacks as an adolescent and to this day, many years later, I can still
not be sure what was behind them.
So
it's fair to ask: Is this a case where treating the symptoms may make
more sense than curing the cause? I believe it is. In fact, I would
even say that a panic attack is the symptoms. After
all, this is a condition and not an illness.
Treat
the symptoms and you treat the panic attack!
But how do you do
that?
The
symptoms of a panic attack make up a long list but among them are two
that are far and away the most common, severe and frightening: a racing
heart and breathing difficulties including shortness of breath and
hyperventilation.
Learning to
control your heart is possible but difficult. Luckily, learning to
control your breathing is easy with the right technique. And because
the respiratory and circulatory systems are closely linked; as your
breathing goes so your heart will follow.
Control
your breathing and you control the panic attack!
Sadly,
the breathing techniques and instructions often recommended for anxiety
and panic attacks are of minimal value. Usually they're lifted from
complicated and ritualistic practices such as yoga or Zen meditation.
Stripped of their context and proper training they are confusing and of
little use during a panic attack.
In fact, a panic
attack is the worst time to be experimenting with breathing techniques!
It could easily make it worse.
Far
more useful is a breathing method scientifically designed, tested and
proven to lower high blood pressure. The Breatheasy method uses slow
breathing with music to produce deep relaxation, lower blood pressure,
stress and anxiety relief, and other related benefits.
The
user listens to an audio program that combines a guided breathing track
with relaxing music. The breathing track guides the user's breathing in
a pattern proven to lower blood pressure when accompanied by a state of
deep relaxation. This state is achieved much more easily while absorbed
in the meditative music.
The program has also
proved extremely effective in coping with panic attacks. It does so on
several different levels:
·
Using the slow breathing with music program 15 minutes a day reduces
general levels of stress and anxiety (it also lowers high blood
pressure - normal blood pressure is not affected).
· Over a period of
daily use the slow and relaxed breathing pattern
is internalised so that it becomes easy to call up when needed, such as
in situations which may precipitate a panic attack or when an attack
has struck.
· Regular practice
also allows the breathing pattern to become
closely associated in the emotions with a state of deep relaxation.
When used during a panic attack the breathing technique will put the
user "in touch" with this positive, relaxed feeling.
· The audio program
can also be used for direct intervention as a
breathing pacer in an exposure situation (flying, doctor's waiting
room, etc.). On an mp3 player it is extremely portable, user-friendly
and discreet.
The simple
knowledge of having such a powerful tool at one's disposal is an
amazing relief in itself.
"Take
a deep breath" they always tell you in moments of great stress, panic
or even anger. Breathing slowly and deeply calms your heart and nerves
as surely as eating quiets a growling stomach.
