Are you searching the internet for meditation techniques to stop panic attacks?
There is good news for you if suffer from panic disorder and panic attacks, because there are several simple meditation techniques that provide relief when a panic attack hits you. Here at Meditation Techniques, we always caution you to check with your doctor if your panic attack symptoms concern you in any way.
First, let’s start with a quick look at what causes panic attacks, and later we will give you some simple meditation methods to relieve panic attacks.
What Causes Panic Attacks?
What causes panic attacks and panic disorder?
Experts aren’t sure what causes panic attacks and panic disorder. But the body has a natural response when you are stressed or in danger. It speeds up your heart, makes you breathe faster, and gives you a burst of energy. This is called the fight-or-flight response. It gets you ready to either cope with or run away from danger. A panic attack occurs when this response happens when there is no danger.
Panic attacks and panic disorder may be caused by an imbalance of brainchemicals or a family history of panic disorder. They sometimes happen with no clear cause.
Panic attacks may also be brought on by:
- A health problem such as an overactive thyroid (hyperthyroidism), or heart or breathing problems.
- Depression or another mood disorder.
- Alcohol abuse.
- Using too much nicotine or too much caffeine.
- Taking certain medicines, such as those used to treat asthma and heart problems.
- Using illegal drugs such as marijuana or cocaine.
- Living with high levels of stress for a long time.
You have a higher chance of getting panic disorder if you have a parent with depression or bipolar disorder.
Now let’s take a look at some specific ways to use meditation techniques to stop panic attacks.
The first meditation method to stop panic attacks comes from Lance Armstrong’s website Live Strong.
Meditation Techniques To Stop Panic Attacks
Breathe Slowly and Deeply
Shallow, rapid breathing makes panic worse. Slower, deeper breathing relaxes the body, slows heart rate and demonstrates to the body that everything is okay. One way to see if your breathing is deep enough is if your belly rises and falls as you breathe. Place your hands over your belly so you can feel the air being pulled deep into the diaphragm. Try to make your hands rise and fall as your breathing slows.
Slowing the rate that you breathe out will make your body more relaxed. Extend how long it takes to exhale, and be sure to exhale completely. With each breath, try to increase the amount of time it takes to push all the air out of your lungs.
Don’t Blow Out the Candle
One way to slow down your breathing is to pretend that there is a lit candle in front of you that you don’t want to blow out. (Of course, you can practice with a real candle as well.) Blowing at a flame gently enough that it doesn’t go out guarantees a slow, measured exhalation that will lower your heart rate and make you feel more relaxed.
Inhale Nose, Exhale Mouth
It’s easy for your mind to wander while you’re trying to slow down your breathing. Instead, give yourself something to focus on. Breathing in through the nose and out through the mouth is unnatural and requires concentration. Directing your attention to your breathing in this way will distract you from anxious thoughts and allow you to gain greater control over your breathing. The original article is here.