A member asked:

What are some good relaxation techniques for when you are having a panic attack?

8 doctors weighed in across 3 answers
Dr. Heidi Fowler answered

Specializes in Psychiatry

If you can find a quiet place - do so. Breath in slowly ; deeply through your nostrils. Fill your lungs with air (but not to the point of discomfort). Hold for a count of five then slowly begin to exhale through an open mouth. Repeat at least 12 times, longer if you need to. If you haven't been assessed for your panic/ anxiety - that would be prudent. Take care.

Answered Jan 2, 2014


Dr. Barbara Lavi answered

Specializes in Clinical Psychology

Learn to relax your breathing. Practice when you are not having a panic attack so that when it occurs you will be prepared to use the relaxed breathing to calm yourself. At the same time remind yourself, it will pass, you are not having a heart attack or other physical problem. Therapists can teach you other relaxation techniques, too.

Answered Jun 11, 2017


Dr. Julie Bruno answered

Specializes in Clinical Psychology

As you breath in through your nose, push out your stomach. Once you're comfortable with this you will start with a count of 3, mean count to 3 as you breath in, count to 3 as you hold it, count to 3 as you breath out and then count to 3 before you breath in again. Continue this for 5 mins. Your goal is to get to a count of 8 in time. This is a technique I use personally.

Answered Jan 27, 2016



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