Mindful breathing and muscle contraction can be used to regulate bodily functions. Distance runners learn to regulate their breathing to slow their heart rate and increase oxygen delivery to their muscles. Fighter pilots control their breathing while simultaneously tensing their muscles to counteract the effects of G forces on their bodies. This technique works due to the autonomic and sympathetic nervous system.

When we experience overwhelming anxiety, we can use the following techniques to regain control.

First, it is important to note that distinguishing between a panic attack and other medical events can be challenging. If chest pain is present, please call a nurse advice line immediately.

The sooner we intervene in an anxiety-inducing situation, the easier it is to reach a calm state. Although these interventions will still work if you’re already very anxious, it will be more difficult to reduce anxiety to a manageable level.

1. Rate Your Anxiety: Use a scale of 1-10, with ten meaning “I’m most anxious.”
2. PRN Medications: Follow your doctor’s recommendations and be careful not to take doses too close together.
3. Use a Biofeedback Device: If you have a heart rate monitor or pulse oximeter, check your oxygen saturation (O2) and heart rate. If your heart rate is elevated but your O2 levels are normal, it is likely a panic attack. If you have a low O2 reading, something is wrong, seek care.

Next, let’s complete an intervention. Think about what has helped you in the past. If you found something particularly effective, try that again this time.

• Deep Breathing Exercises: Basic Deep Breathing Exercise.

If you have mastered deep breathing, continue using this technique while trying Progressive Muscle Relaxation. Periodically rate your anxiety, perhaps every 15-20 minutes, or whenever you feel noticeably calmer.

Understanding Panic Attacks: A panic attack is the abrupt onset of intense fear or discomfort that peaks within minutes and includes at least four of the following symptoms: palpitations, pounding heart, accelerated heart rate, sweating, trembling or shaking, and sensations of shortness of breath or smothering. Some people experience limited-symptom panic attacks, which are similar but consist of fewer than four symptoms.

While anxiety often includes physical symptoms like a racing heart or knots in your stomach, panic attacks are distinguished by the intensity and duration of these symptoms. They typically peak in 10 minutes or less and then begin to subside. Due to their intensity and tendency to mimic other conditions such as heart disease, thyroid problems, and breathing disorders, people with panic disorder often visit emergency rooms or doctors’ offices, convinced they have a life-threatening issue.