doing *this* makes panic attacks worse

Panic attacks can make us feeling like we're losing control, like we're going to die, and like we can't breathe. Unfortunately, some things we naturally do in response to panic attack symptoms can increase your panic symptoms and make your anxiety worse.
This video goes over the one mistake many people make when they have panic attacks and the alternative strategies that help you stop panic attacks from getting even worse.
#panicattack #breathing #panicattacks
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[@thecountryboythreat5273]

My god this is me, PRECISELY, I had a feeling it was the wrong thing to do

[@legendarysynthesis]

Would you be able to point me to research regarding this? I have recently been hearing more about how “deep breathing” is bad advice and am struggling with seemingly conflicting information on this topic. I do find that there are types of intentional breathing that can make panic attacks worse such as taking a “deep breath” as if you are preparing to go under water so a “deep” chest heavy breath. Further, I have had some clients express that breath focus doesn’t help them during a panic attack. That said, many people share that breathing in a specific way such as intentionally attempting to elongate you exhales or diaphragmatic breathing helps greatly during a panic attack. A UA-cam physician who shall remain nameless released a video within the last year recommended specific breathing techniques to stop panic attacks and while I realize that a UA-cam comment section is far from a peer reviewed study there are thousands of comments of people sharing how breath work helped their panic attacks. I would greatly appreciate further clarification on this topic.

[@theacttherapist]

Absolutely! I think the common issue here is that "deep breathing" as a term means so many different things that get conflated. Intentional breathing techniques (certain breath patterns that involve counting) can be helpful because it's serving as a grounding technique for someone to focus on. Diaphragmatic breathing techniques are wonderful outside of an immediate panic attack for helping to train breathing. And if you do it often enough, then you are likely engaging in more controlled breathing during a panic attack instead of sucking in a ton of air. The elongated exhales or big sighs are useful as well as they emphasize air leaving the lungs instead of air entering the lungs.
The issue with deep breathing during panic attacks is specifically the large influx of air. We want to shift from deep to slow breathing. Not sure if this link will show, but this is a good explanation from Johns Hopkins about how excessive breathing can lead to more hyperventilation: www.hopkinsmedicine.org/health/conditions-and-diseases/hyperventilation
Hope this helps!

[@legendarysynthesis]

@@theacttherapist thank you for this thoughtful and helpful reply!

[@Winter_Wyvern2]

@@legendarysynthesisjust like she showed 2:12 it's how we breathe during anxiety/stressful situations.
For me it's trying to not breathe too fast/be seen as 'nervous' wreck/shy -> I'd hold my air & then I have sensation of gasping for air.
Like i lack oxygen.
Like she said 2:30 i'd start flushing/blushing & feel dizzy.
For me what fixed is a deep breath from my belly.
To go further i only found 1 out of 1000s blogs I've read that confirmed my technique of Double inhaling; exhale.
1 single double-inhale is enough, but u can follow-up with 1-2 deliberate deep breathe *from the belly* , and then let the automatic part of the brain continue breathing calmly.
My case may not apply to all.
It's me who 1. Holds air
2. Exhales silently 'to not be noticed by the surroundings'.
3. But i'd never inhale-so I had to become self-aware of it at home, like u said some patients of yours reports that's not helping it, but I worked it out at home.
NOW I'm not afraid of inhaling deeply AKA I'm not trying to hide my deep breaths from 'these humans' anymore.
Anytime I notice I'm gasping for air? - I double inhale!