Probably the most distressing symptom that one will experience during a panic attack is the terrible feeling of being unable to breathe. Sometimes the chest become so tight that breathing feels almost impossible. Then there are the times where breathing becomes so rapid and shallow that it is bordering on hyperventilating. Because this is probably the most common and one of the most distressing symptoms of a panic attack, almost all non-drug methods of dealing with panic attacks utilise breathing exercises in one form or another.

The most commonly used breathing technique to help in coping with an anxiety attack is controlled abdominal deep breathing. Part of the typical stress response in people and especially so in the case an anxiety attack or a panic attack is that their breathing starts to become extremely shallow. This rapid panting style of breathing is part of the body's natural flight flight response. And while it may be natural, it is also very distressing to someone experiencing it during a panic attack.

Unfortunately when the person experiencing the panic attack and the associated difficulties with their breathing begins to notice their breathing difficulties the level of panic increases making them feel even worse.

When our breathing is disturbed in this way our nervous system provides feedback letting us know that we need to address this breathing issue. If we consciously become aware of the breathing problem and our nervous system is screaming at us to fix it and we are unable to fix it, the panic attack response gets stronger and stronger.

The vicious cycle of the panic attack has begun.

A regular practice routine of controlled abdominal breathing, will over time develop in the anxiety sufferer a very useful way of controlling and coping with their anxiety attack. However in order to be able to use this particular technique during the worst anxiety and panic attack situations a certain amount of training is needed in the method.

If you think of this as training for a sporting event. With regular practice sessions when game time arrives many of the skills you need will be almost automatic and there for you when you need them.

By practising regular deep abdominal breathing at non-stressful times it allows the body the chance to get used to the technique itself as it becomes conditioned to breathe differently. Once a certain familiarity has been gained with the technique it is very useful to begin using it during periods of moderate stress and anxiety.

Over time our confidence and ability to apply the deep abdominal breathing technique in all kinds of situations of varying levels of stress and anxiety increases. So much so that in a very short time the method can be applied during a panic attack situation.

While breathing in this way can help immeasurably during an actual panic attack, an even greater benefit is how the body becomes less prone to anxiety and stress generally, due to regular deep abdominal breathing, making the occurrence of future panic attacks less likely.

This way of breathing is very natural and easy. Like any form of exercise please make sure to start slowly and gradually allowing yourself enough time to get familiar with the technique before increasing the length of time of your abdominal breathing sessions.

Also keep in mind that this form of breathing is normal and natural. In other words this is how we are supposed to breathe. If you want proof look at how very young children breathe and notice that they belly breathe more often than not rather than breathing with their chests.

So rather than think of this as learning something new we are simply re-familiarizing ourselves with something we already know how to do.

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