Breathing for Panic Attacks

This breathing technique can help you overcome an anxiety attack. It’s a Reiki technique and also a breathing exercise for women in labour, as it helps to dissipate the stress hormones that are present in the body during periods of heavy anxiety. It also effectively and quickly takes your mind off your current situation and re-align to a calmer state of mind. It’s useful for when you wake up in the middle of the night after a nightmare.
  1. Empty your lungs of breath. Focus on a point at the base of your spine.
  2. Now inhale. Imagine you are inhaling through that point at the base of your spine. Imagine that there are two airways that spiral around each other and your spine, and finish at the top of your head in a white glowing ball. As you breathe in, imagine the air being inhaled through these two pathways.
  3. Visualise the air that you are inhaling as cool and white. When it reaches the white, nebulous ball at the top of your head, it starts to glow and pulsate gently. The in-breath should take about 8 seconds.
  4. Now hold your breath for as long as you can, from 2 to 16 seconds. Don’t force it. While you are holding your breath, imagine your body filling up, like a cup, full of soft white light.
  5. Exhale in four stages. As you exhale, imagine you are breathing out through a straw. You will probably make a “fff-fff-fff-fff” sound. That’s good, that’s part of the exercise.
  6. Now breathe out the rest of the air. The out breath in four stages should be shorter than the in-breath, about 4 seconds maximum. As you are breathing out, imagine that the white light is leaving your body and draining away with it all the negativity and pain you are experiencing. It might help to see this air as grey or brown.
  7. That’s the end of one cycle. Repeat the cycle about ten times, or until you begin to feel significantly calmer. You might soon “see” the air that you are breathing out as white.
  8. At no stage should you not force or strain yourself. This is a gentle relaxation exercise, not Billy’s Boot Camp.
  9. The benefits of this exercise come quickly and effectively. When you start to feel better, hold that feeling of relief and calmness.

And that’s it. Please share this with people you know have trouble sleeping or who experience panic attacks, and feel free to contact me to let me know how it worked out for you.

Elise.

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