How to Deal with Anxiety or the Start of a Panic Attack
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- Опубліковано 6 жов 2022
- Oxygen Advantage® founder and Director of Education and Training, Patrick McKeown shares some information and some simple advice on how to calm the mind when we are feeling anxious or if we feel that we are experiencing the onset of a panic attack.
This simple advice could help quickly alleviate these symptoms and bring you back to a state of calmness.
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Anxiety happens when you think you have to figure out everything all at once . Breathe . You're strong . You got this . Take it day by day .
I have researched and found out that shrooms are very helpful , it has really helps to reduce anxiety and depression . I would love to try magic mushrooms but I can't easily get some , Is there any realiable source I can purchase one
I have been having constant and unbearable anxiety because of university. Dr.healingstrain is life saver. Thank you
I am feeling the same way too, I put too much on my plate and it definitely affects my stress and anxiety levels. I am also glad to be part of this community.
Does he ship?
Tripping is not all that bad but one has to find a good mycologist to teach you the right things you need to
know
I hope one day all people suffering from dipression, loneliness, anxiety, insecurity ☹will be happy in the end 🤞 may god give them enough strength to overcome such problems 🙌
Thank you🤗
🙏
same with you brother
God loves you. god cares about you. God wants to give you everything. no matter what you've done, he will always love you. just pray, read your Bible and go to church. he will be there for you in your time of need(and normally). he is your friend and father. you can talk to him about anything. all you need to do is pray( he really does care about you). the fact that i'm alive is prof. ask him for forgiveness and it shall be given
Thank you
Do meditation daily,
Take a good diet ,
Take a good sleep ,
Listen relaxing and calm music
And remember ,you are stronger than your problems❤
Words we can all live by @now_its_time_to_live.
@@OxygenAdvantage 😌
I used to struggle with panic attacks myself, but today everything is much different. There was also anxiety. I wish you all a speedy recovery❤️
Thanks for your kind words @savajandric
i'm really happy that you are ok now .. but excuse me asking ! is it possible to be cured from it ? or how you dealt with it ?
Really helpful video, I’ve suffered with panic attacks and anxiety on and off for over 20 years now after my mom and dad died, and it’s still a scary experience when it comes on. I can go months with even years with nothing then something totally out the blue triggers it. The worst part is the vicious circle you can get into with it… panic breeds more panic and so on until you feel out of control. My trick is to keep reminding myself what it is and I am in control not the feeling, and breathe through it until it passes. Sometimes this is easier said than done. I believe we live in a world now where we busy ourselves with too many thoughts and to many pointless problems and our minds are struggling to process all this information. Just lying on a desert island free from all these problems is the only answer but not possible for most of us. If you are out there suffering with this problem take some comfort in knowing you are not alone.
Well said @gingerturtle4229.
Thanks for commenting.
My symptoms keep coming back within a few days time period what am I supposed to do
@@radzx10daddy24 What works for me is keeping myself busy, don’t sit around as this will just give you more time to think and this just fuels worry, just walking is a good one it gets the blood pumping keeps you fit, try setting a regular time each day and plan a local route to walk. Doctors will always suggest exercise as a good way to combat stress and anxiety. The key is breaking the cycle of worry. You can do it trust me👍
I’ve suffered from depression and panic attacks for a very long time im a 21 year old man I was sectioned when I was 17 because I didn’t want to be alive anymore but eventually got better however my panic attacks have been awful the last few months I keep thinking I’m dying even tho the doctors said my heart is fine
That sounds very tough @Louisthomasjames and our physical wellbeing is so often dependent on our mental wellbeing.
Now we can't offer a magic cure all for mental health issues.
However, if you can learn to manage your breathing, you can learn to calm yourself from a potential anxiety/panic attack and put yourself into a more relaxed state.
Our sister brand Buteyko Clinic has beginner breathing courses that could be perfect for you. For $40 we have an online self-study course specific for addressing anxiety, panic disorder and related issues: buteykoclinic.com/buteyko-clinic-online-courses/.
For $75 we also have the same course but it includes a 2-hour Zoom class with Patrick:
buteykoclinic.com/clinic-with-patrick-mckeown/.
I hope that helps.
I’m grieving the loss of my dog a few weeks ago. It’s extremely painful as he was my companion & best friend. My anxiety is very bad & im having panic attacks & not sleeping very well. I’m feeling sad, lost, lonely & so many punishing thoughts coming randomly into my head. I feel like I’m losing control & im terrified of the future. This is the worst I’ve ever felt in my life. I’m trying to do the slow breathing.
Hi @jocelyncarr3421,
You poor thing. It sounds like you have been through the ringer. We have two dogs here and so I know how awful you must feel.
The constant thoughts of the racing mind will just keep you constantly in that 'fight or flight' survival mode.
Down regulating using nasal breathing will help you access the body's relaxation response.
Record your BOLT score first thing in the morning to see what your starting number is, and then start with light breathing and creating a tolerable air hunger.
This will help you start the process of down regulation and relaxing the body and mind.
Download our free OA app and you will see lots of exercises for anxiety and daily plans you can set for yourself.
📱 Android Play Store:
play.google.com/store/apps/details?id=com.oxygen.advantage
📱 Apple store:
apps.apple.com/ie/app/oxygen-advantage/id1589260950
Grieving is never easy, but stay disciplined, practice the exercises at least twice daily and you will start to see improvement.
Really hope this helps you.
Thanks for sharing this!
Thanks for sharing proper breathing tips! It really helps!
thank you ! very helping
Everyone needs this video thank you for your service to everyone seriously
Thank you, Jagger!
So grateful for this information. Had several panic attacks and ended up in hospital. This information is incredibly helpful. Thank you so much Patrick.
Do u feel your anxiety attack come on like in a wave?
The problem is, my panic attacks if they’re actually in that category, aren’t of being overwhelmed or afraid of doing everything, mine are of thinking about what’s after death, if there’s anything outside life and if anything is even real.
Patrick, you are my hero! Thank you thank you thank you
As someone who tended to have panic attacks, I started to close my mouth during the day. What I realized is fast mouth breathing becomes habitual and so unnoticed, then when something else comes along it appears to you that a panic attack has come from nowhere. By nose breathing during the day the first onset of stress will be noticed much sooner as your breathing becomes heavier and that allows you to better observe what might be triggering it. Sometimes it is little things that our bodies have learned to start the fight or flight response for.
Secondly as Patrick says bring the breathing into the belly, but I wouldn't get too hung up on this at the start as controlled breathing in itself can cause a stress response. Even just breathing further down in the lungs through the nose can reduce the severity and length of the response and lay the foundation for controlled breathing later.
fight flight freeze fawn
I suffered from anxiety after giving my child birth. It was more than an exiety. It was post partum dépression. I had To quit my job. 😥😥 and I return To live with my mom. Hopefully my hasband understood what I was going through. After one year I recovered. And going back To my work and I began enjoying life. Not like before of corse. But at liste Did not go worst. The one thing that did not diseapear the is That I am so protective To my daughter .
It is very difficult to remember how to breathe when you have an anxiety attack.
Absolutely Anna, but if you close your mouth, put your hands on your chest and tummy and just focus on your slowing your breathing, you should be able to start relaxing.
If that's too hard or an anxiety attack is already underway, try cupping your hands over your mouth and nose and breathe only through the nose. It's like the classic 'breathe into a paper bag' trick to calm people but it's better because while it has the advantage of increasing your CO2 levels, it doesn't cut you off from a fresh supply of oxygen, which the bag does.
Today got swated by my new manager known them awhile felt like I was going to explode. Lip started to quiver face feels hot got a headache started fidgeting and feel exhausted after interaction for only about 45 mins was nothing bad just wanted to get to know me. But i was caught off guard by sudden interaction. Felt like i was just a yes man felt like couldn't hear them ear ringing or didnt comprehend. Was able to come up with a decent responses i think. I tried act normal n smile to maintain and respond best i could. Hopefully dont think something wrong with me. I dont know if it just neverousness or a panic attack. I just Googled my symptoms mainly why face felt hot n came across stuff like this always got like this never knew why. Thinking about a certain thought or something im nervous about doing can make me feel sick feeling or gag. All wanna do is when I get home is sleep or find way calm down/relax.
I'm a perpetual open mouth/shallow breathing person but I know this technique he describes works when I remember to do it
Hi Joy, it takes time to build up a habit. Try starting out with these exercises 5-10 minutes a day. Check out our channel for more videos and tips to help.
I have dealt with stress and anxiety for a lifetime. Past few years I have been faced with so much it has destroyed my life. The past few months my anxiety has become so bad I unable to shop for groceries. I am unable to check out and pay without a major panic attack. I can’t explain why. But I have gone days, even over a week not eating because of this. I don’t know what to do.
Hey, Im kinda in the same boat. Have you tried taking Magnesium Glycinate Lysinate ? Ive been taking it for about 2 weeks & i do notice a difference ! I also write to Jesus & read verses in the Bible that help ! Isaiah 41:13
Thank you. Needed this I’ve woke up twice now feeling like I can’t get enough air in, it’s quite frightening and I am wondering why this is happening.
sleep apnea
Hi Karen, have a look on our website and our sister website Buteyko Clinic International, buteykoclinic.com/ , as we have a wide range of information that can assist you!
I've been having anxiety attacks cause of my bad break up and PTSD
That's very tough @samanthahinz846.
You have my sympathies.
Give it a try and hopefully it will be beneficial to you.
Being having angxiety all day somel help please.
I can't breathe at all when I get anxiety. I get so giddy.
ive had horrible panic attacks since i was in the 5th grade, now in highschool i still have no ways to calm myself down. my biggest panic triggers are when i feel the slightest bit nauseous and i was sick recently throwing up all week multiple times and now i’m terrified that when i go back though its been weeks since i was sick im terrified that i’m going to get sick while in school. its been one of my biggest fears for years and i still don’t know how to calm it. i don’t have any therapy or medication and panic attacks happen everyday for me. is there any tips for calming nausea and panic attacks? or even settling how to calm down while im in class?
We are sorry to hear you are going through this. We have a number of exercises available through our free app, Oxygen Advantage. Alternatively, our sister company, Buteyko Clinic International, has Zoom clinics for anxiety and panic disorder where Patrick talks you through exercises. This might be something to consider, here is the link: buteykoclinic.com/clinic-with-patrick-mckeown/
Hi guys
This is one for Patrick and his team.
I have breathed slept and tried every diet known to man
I have crippling anxiety daily.
Fight it daily
But still cannot get away from the need of a chemical to lower the stress so I can breathe correctly.
Wim hof method almost killed me as it was stressing rather than relaxing the body.
I’m shaking even texting this message
Any ideas ❤
Hi @familiesofaddiction1750,
Not every breathing technique is suited to every person. Hyperventilation breathing or 'long breath holds' are not things we would advise for newcomers or those suffering with anxiety or panic disorder as the fear and stress from the air hunger could be the very thing to set off an attack.
In your case, starting very slow is the way to go. Try a slow breathing exercise to start but take it very slowly. Try breathing in for three seconds and out for three seconds at a relaxed pace for about 2 minutes. You can increase to 5 seconds in and 5 seconds out for 5 minutes once you become more comfortable with it.
Again, take it very slow and if you feel yourself start to get too stressed, take a break for 30 seconds and try again.
If you do start to panic, try cupping your hands over your mouth and nose and breathing only through the nose, like the classic 'breathe into a paper bag' trick.
And remember, keep the mouth closed.
Can anxiety/panic make you feel ill? I’m mentally drained & tired. I feel weak … as if I’m sick 😩
Mental tiredness is a common occurrence for people with anxiety/panic disorder @Unek0777
It can be brought on by our minds being over active with thoughts and stress.
If anxiety and panic disorder are a big concern for you, we have a specifically targeted Zoom class on Buteyko Breathing for anxiety and panic disorder on our sister brand Buteyko Clinic. It costs $75 can be booked here: buteykoclinic.com/clinic-with-patrick-mckeown/
The next class takes place Wednesday 22 November, 3-5pm (UK time). The class is recorded and can be re-watched at your leisure.
Also, the Oxygen Advantage app features breathing exercises designed to calm and relax you and it's completely free to use.
📱 Android Play Store:
play.google.com/store/apps/details?id=com.oxygen.advantage
📱 Apple store:
apps.apple.com/ie/app/oxygen-advantage/id1589260950
My normal emotion is anxiety 😥 it’s not great
I completely understand @alittlechese2567.
I have lived in a similar state at many points in my life. Making small, incremental improvements to my lifestyle whether it was regular gym attendance, better eating (I still struggle there at times) or functional breathing, has worked for me. Getting out of any unhealthy state starts with small steps.
But if you make the steps and keep moving forward you will see the results.
Start with the breathe light exercise and go slow.
This is part 1 of 3, building CO2 tolerance with a safe, light breathing exercise.
ua-cam.com/video/_UkHX0BBWcE/v-deo.html
If you suffer anxiety, stay away from breath holds but with breathe light, just take your time.
If you feel your heart rate begin to rise or you're feeling stressed about the air hunger, then relax and breathe at your normal rate. Take a break for 30 seconds to a minute and try again.
Don't push too hard and you'll gradually see improvement.
Also, our sister company Buteyko Clinic has a live Zoom clinic with Patrick on Buteyko breathing for stress, anxiety and panic disorder if you're interested. The next live class is Wed 22 November. buteykoclinic.com/clinic-with-patrick-mckeown/
I tried this, helped a bit, but it happens every 15 minutes, God should be kind to me and call me back.
It's not easy @Kylieaka,
But daily practice of breathing exercise will show improvement.
Try the exercises for anxiety on the new free OA app and you should get progressively better.
Android:
play.google.com/store/apps/details?id=com.oxygen.advantage&pli=1
Apple:
apps.apple.com/ie/app/oxygen-advantage/id1589260950
Thanks
Nasal breathing is the way forward 👌
It is hard but keep reminding yourself that you know what is happening it helps, think logically when it happens always remember it’s only a panic attack, the breathing really works just find somewhere quiet if you can and focus on your breathing.
but I don't want to breed!
Really, guy? The pic of someone with a plastic bag over their head is just cruel, and triggering.
Dude i think u just saved my life😐