Spirituality

These 3 techniques will help you overcome a sudden panic attack

Panic attacks can be caused by stress and shortness of breath. That is why it is important that you know about first aid when someone has a panic attack. These 3 techniques will help you overcome a sudden panic attack

These 3 techniques will help you overcome a sudden panic attack

Panic attack episodes can be both quite dangerous and unpredictable at times. That means we have to be prepared to face it. Experts agree that counseling and medical support is very important, but yogic breathing techniques empower you to self-manage and reduce the effects of panic attacks. 

As these are usually sudden, and medical help may not be available so quickly. That’s why you should know how to control such a situation.

These 3 techniques will help you overcome a sudden panic attack

Diaphragmatic breathing

Yoga gurus explains that hyperventilation is a common sign of a panic attack, which occurs when we remove too much carbon dioxide from the lungs and start breathing more. As a result this problem arises. In addition, this type of breathing increases our anxiety and feelings of helplessness, causing the nervous system to become disturbed. 

But the good news is that diaphragmatic breathing is manageable. Instead of taking fast, deep breaths, try slowing down and lengthening your breath. When you control your breathing, you are also able to control your reaction to the current stressors around you.

Read also 5 Potential Health Benefits Of Deep Breathing

Focus on your surroundings and the present 

Seeing your surroundings with all your senses is a great way to keep yourself focused in the present moment. Focus on five things you can see, one thing you can touch, one thing you can hear, one thing you can smell and one thing you can taste.

yoga karne ke kai fyade hain

It helps you use your five senses to focus on the now and focus on your work, rather than moving on to worrying thoughts.

Practice yoga

According to yoga gurus, doing yogasanas like Surya Namaskar in any corner of the house by laying a yoga mat is a great way to do yoga. It’s a fixed set of 12 steps, so you don’t have to think or worry about what you’re going to do next. 

According to you you can increase or decrease it. Yoga practice can also help process stress-causing hormones. If you are feeling very short of breath, you can also go for a relaxing walk in the fresh air.

List of Surya Namaskar poses 

  • Pranamasana (Prayer pose)
  • Hastauttanasana (Raised arms pose)
  • Hastapadasana (Standing forward bend)
  • Ashwa Sanchalanasana (Equestrian pose)
  • Dandasana (Stick pose)
  • Ashtanga Namaskara (Salute with eight parts)
  • Bhujangasana (Cobra pose)
  • Adho Mukha Svanasana (Downward facing dog pose)
  • Ashwa Sanchalanasana (Equestrian pose)
  • Hastapadasana (Standing forward bend)
  • Hastauttanasana (Raised arms pose)
  • Tadasana (Mountain Pose)

Surya Namaskar is not only helpful in panic attack but has following benefits also

  • keeps cardiovascular health in tact.
  • increases nervous system stimulation
  • aids in muscle stretching, flexing, and toning
  • An excellent workout for managing weight
  • increases immune system vigour
  • improves mental abilities
  • strengthens the body, calms the mind, and enhances general health

Keep in mind 

People who are suffering from panic attacks should include pranayama and yoga in their daily routine. Both are known to be incredibly beneficial in terms of mental health. With this, you are able to improve your ability to keep body, mind and soul healthy.

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