How to Stop a Panic or Anxiety Attack - Deep Breathing Technique
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- Опубліковано 6 сер 2024
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0:00 What a panic attack feels like
0:37 Why you need to learn to exhale
1:34 How to belly breathe
2:45 The relaxing breathing technique
4:14 Breath slow
4:45 How do you feel?
If you have ever had a panic attack you know that it can leave you with shaking hands, pain in your chest, and short of breath. This is your fight or flight response going haywire.
Use this technique of breathing from your belly to trigger your vagus nerve and shift you into a more relaxed state.
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go to 2:51 if you are in an immediate state of panic, then go back and listen to the beginning.
Thanks for linking to the part with the technique! This is a good idea. The next video I'll start it off with the technique first so people that are in a state of panic will have access faster.
Thank you
Yes I have one this man times as very stressed but this is help but need total quiet to doit no distractions
Art Bark Thank you so much, I started panicking more and desperately started clicking trough the video to find something to help me stop hyperventilating.
Holy shit this saved my life. I love you
It so strange, when you think about breathing suddenly, you feel like you can't breathe.
Same :/
Same
Same, especially when doing guided meditation. Focusing on the breath makes me anxious when I wasn't previously, I don't know what to do about that
@@FightingForAnimals.Pondue hey man you're not alone I feel the same stay strong ❤️
@@justabeann8465 you too mate 💚much love from the UK 👍
I've noticed almost all panic sufferers are chronic shallow breathers. It's almost as if trying to take a healthy full breathe causes the heart palpitations/uncomfortable sensations that triggers panic. What a horrible problem, I hate it
Yes!
same here, what to do
I am experiencing it right now. And it's true, ive got trouble deep breathing
@Farsan Mohammed Boru Same
Bruhhhh how do u explain it so well? I be walking around hella tense and never notice it until I sit/lay down🤦🏻♀️
Woke up at 4 in the morning and felt like I couldn’t breath...this really helped thank you so much❤️
I'm happy the video helped Miya. Hope you have a good rest of the day!
Miya Daigle oh my god this is happening to me right now
I actually had the issue in my dream and it made me wake up with it.
I’m really scared.
According to the doctors my lungs are completely healthy and I'm healthy as can be yet I still feel out of breath lot lately even while I'm trying to sleep. It sucks, because I deal with anxiety on a daily basis.
Have you tried doing a breath focused meditation like mindfulness meditation? Check out my version of this meditation (you can get it for free right now) www.brilliantside.com/product/15-minute-mindfulness-meditation/ that has been shown to really decrease anxiety and help with breathing if you do it for a few weeks.
Me too but this video helped me i couldnt stop thinking about my breathing and it comes and goes but i just watch this video and follow along and it really helps
HybridBlueDream me too
Same here
Watch Gino Jennings on UA-cam
This video has helped save my life at least 2x in my life
I'm really happy to hear that Adam! :)
U can’t die of an panic attack !!!
The amount of times This video has helped me pull myself out of a panic attack is more than my toes and fingers combined. Thank you for this. This video is my go to video. I just woke up to a panic attack and came straight here and was cool within 4 minutes.
“While you are in this calm relaxed state while watching this video”
Um
I’m here to calm down and relax, I’m not already relaxed
Same, I came here because I’m having a panic attack
@@lobbyhoe173 I hope you are doing better now
@@alexskywalker5478 I am, thank you for caring
I actually just realized what I was having... I’ve lived like this for a while, but never let it bother me until now. I didn’t realize I was having anxiety attacks. I just thought it was normal. But no. But this helps to calm down.
I am concious with my breathing almost all the time when i am not doing anything. I get panics and loose my breath easily
tissetass96 Same here
tissetass96 same here too
Just embrace it and breath in hold it for 5 to 8 seconds and slowly release
Same here
Its anxiety....same here too
Anxiety can happen suddenly when you less expect it, so if it happens don't panic and breath calmy
Ice cream sandwich I listen to your advice I tell you if not getting better
Very true. I didn’t know what it was called back when I had it and I’ve had it Atleast 2x in Bible study at church when the pastor was talking about forgiveness 😂. Not sure what triggered it and not sure how I was able to manage but I’m glad I knew to breath and not just burst out crying.
Also suffered from this for 2 years now - i'm constantly trying to take a deep breath but not able to. Has gotten better but still there... :/ I feel this seems to be a generational anxiety problem - I notice many of the people suffering are quite young - society has just f'ed us over: education stress, college stress, student loan debt, jobs that don't pay a living wage, un-affordable housing, high rents, social media pressure (insta, fb etc), unable to afford a decent standard of living (inflation-flat wages last 10+ years), need to appear successful to friends/family etc and the list goes on...
What did you do about the deep breaths? Because I can't take deep breaths as well
WanderLust
That’s so trueeee🥺😭
@@joanadias8192 try yoga but with an instructor. You can really freak yourself and cause panic attacks while doing yoga since it requires alot of control on your breathing.
Like you try to yawn all the time but you can’t right? Please lmk if you find out how to stop it
@@Alica.cky12 Meditation breathing exercises (breath in 6-10 seconds - hold 6-10 sec - breath out 6-10 sec: repeat for a couple minutes), exercise, eating healthy and time seemed to help. Think it all comes down to managing stress. I still occasionally feel the same symptoms but it has improved. I also had a similar feeling so you are not alone in that.
Whenever I have anxiety attack I felt dizzy, coldness & sweating on my feet and shortness of breath. Thank you buddy for this helpful technique. I had a feeling that this is anxiety, because what is happening in our time right now.
When I have panic attacks my breathing is actually kind of slow as compared to fast.....it’s horrible like I’m just about to stop breathing altogether!!!.....scary shit man!!!....
Same
I have tried this time and time again. Every time I hold my breath I feel a silence, a silence that forces me to focus on my current emotions. This in turn trips my panic attack into something bigger than it was before: I thought I was stuck in my mind before, but now i'm REALLY stuck now. For me its a never ending snowball that if I can forget about for just 3 or 4 seconds I can stop that cycle. But being in silence with my own thoughts while holding my breath does nothing for me besides make things worse. I hope this works for some people because i'm jealous and hope to be there one day.
Difficulty in breathing is the main problem in while having an Anxiety attack. I truly wish your video will help me.
Thank you
It hurts man, air is never enough and when i try to breath in it eather hurts in chest, or I feel like it did not get to my lungs. It's hell
Same bruh its hell, are you still with it?
I'm in menopausal stage right now, and it's my first time to experience in my entire life panic attack and anxiety, it was started this January 14, 2020. I did not know my allergic rhinitis worse and my menopausal stage started at that time. I suddenly can't breathe, it's like I'm drowning, then my hands numbness, my head and all over my body, and i feel dizziness. And then my family bring me to the hospital.
I thought I'm dying.
It's very difficult to experience this.
Thanks for this video, a lot people need this.
This was so helpful!! I think this is the first video that actually has helped me immediately! Thank you! ❤️
I love you thank you this is the only video from the hundreds i have searched that actually helped even a little!
i passed out at work today due to shortness of breath, thought it was covid but the paramedics said anxiety! i’ve gone home and feel the same and it’s sooo hard to believe that it’s just anxiety but this video and comments really helped. it basically just feels like i need to keep yawning to catch a full breath. thanks so much for the video!
Hey Sophie send me an email. I JUST recorded a podcast episode in this exact situation. It's part of my members premium podcast, but I'll send it to you for free. I think there are some tactics in it that you will find to be useful. My email is ben@brilliantside.com
When you said : it basically just feels like i need to keep yawning to catch a full breath. i felt that
@@danielmiranda4789 hey daniel yes i do have trouble breathing because of my anxiety before 3 years ago it comes and go i feel like i need to yawn to get a full breath but in fact that will make it even worse because you mentally focused on your breathing my point bro anxiety do that if you checked on yourself in the hospital and it turned out everything was good it's just anxiety i hope i helped you buddy it gets better
Very well explained, and easy to learn. Unlike other videos. Thx!
Ben’s softly spoken demeanour is so nice. It’s so stressful when anxiety relief videos are presented by a fast speaking and loud person. Duh.
Thank you! Very easy to watch and learn from and I'm going to try it from now on and right now.....
Thanks Sherri! Happy to hear it is easy to follow along with.
Thank you for teaching this exercise properly
Thank you this helps so much, had a panic attack where I couldn’t breathe at work yesterday and didn’t want to go back but with this it makes me feel more comfortable that I will be able to control it :)
I just want to recommend something called emotional freedom technique. It really helps me when I'm having a panic attack. It involves tapping different points on your body whilst saying positive words. It helps me to control my breathing when I feel like I can't breath. Its good to do alongside breathing exercises like the ones in this vid 🙂
Breathing issues are the worst. I have GAD, panic disorder, Agoraphobia, depersonalization and derealization. Also I overthink alot, like I think alot about breathing and air and that makes me insane. Sometimes I think I’m gonna forget how to breath and that makes me even more panic. I’ve been suffering from those things since I was a kid and I’ve never been to a therapist or anything. I still stay positive because I know this will go away and I’ll be a normal human being like everybody else. Sending love to all of you who suffer from anxiety or panic disorder or any kind of mental disorders
If you've been suffering from these things since you are a kid, you should try out therapy if its available to you. It can be really helpful for a variety of things, especially anxiety, panic attacks, and some of the other things you mentioned.
American Creepy Stories do you have instagram? We can talk to each other BC I have the breathing problem too ugh
Same. Past year full blown agoraphobic. Horrible
This helped! Thank you so much!
❤️
works like magic, thanks mate!
I love you! This works most of the time for me, but you have such a calming and re-assuring voice, like I know when I'm done I will feel better.
For me, panic attacks are very different. It's not a painful-chest-shallow-breathing, but more of a throat tightness and nausea.
I'm happy the video helps! Yeah when I used to have panic attacks they were more like yours with the nausea and stuff. Not fun. If you can you should start a meditation routine! That really helped me.
Excellent video. Thanks. I have ocd and was hyperventilating all the time but now I’m going to sigh before taking a deep breath whenever I need to
Thank you so much , I will watch this video everytime I feel anxious. This is great!
I'm happy it helped you simon!
Thank you I’m 10 and it is 11:30 and I felt like I could not breath. You saved my life
thank you ben. its really help
Great video, thanks
that you so much!! i have really bad anxiety and often find myself having panic attacks and the way you explained this helped a lot :)
Really happy that you liked the explanation Mojo-costplay!
I’m sooooo happy you’re still recording podcasts on Spotify ❤️
Hehe yep! Still trucking along. I should have a new episode out this Thursday. Woo-hoo!
Respect man. I’ve recently started to have these awful panic attacks and no idea why! Really really fucks me off, just no control over them 👎🏻 hope they stop
Such a simple explanation for something so important to me. Thank You. This has been so very, very helpful.
Thank you! I tried to keep it as simple and easy to understand as possible :)
And.. again - this technique and instruction is such a life saver!
Excellent! Thank you
amazing thank you x
This helped me a lot!.
Like the technique. You can also do this with the sound of rain/ meditation music.
Found this in the middle of a panic attack due to being unable to keep up with online school. I just can't get the work done and everyone tells me I need to sleep more but I can't.
thanks for the video
Thank you for the video
In fact you can't control such a thing, it's just the most horrible experience you can go through, especially if you have depressive thoughts! Right now i feel like there is no way to escape, like i'm going to pass out, that's a real problem, if you have anxiety and if you're reading this stay strong and get some help and the most important thing is TO GET OVER IT BY YOURSELF!
CNC machines Technical drawings ofc he ain't
this helped me while having an anxiety attack, thanks a lot💗
thanku buddy!! m feeling better after watching ur video
Thank you so much 😍
Excellent! Thank you.
Great video this helped alot. So happy i found this thanks
Glad to help Big Sheezy :)
This video really helped me big time! Thank you so much brother 👍
I'm glad to have helped Azulee!
awesome technique great advice it's alla bout slowwwing down your breating to calm down
Thank you!!
Thank you so much. Whenever I think about breathing it makes me stop breathing normally. This helped a lot, you just earned a sub.
I'm happy the video helped you! Thank you for the sub. Also, if you are feeling pins and needles in your hands you might be breathing too fast. I would slow it down a bit and see if that helps.
Thanks, dude!
Thank you Ben.
great video, I really appreciate it bud
Glad it helped
Thank you for this video!
Happy to help!
Thank you !
thanks you so much i am in big troubles since last months this excercise is really helping me
I'm happy you got a lot out of this video Divyanshu!
This helped so much, thank you
I'm happy it helped Søt Besatt Hund!
Brilliant!👍🏾😊
it is work for me. thanks a lot
Thank you so much
Omg thanks so much !
Thank you fir doing this video i was having a really hard time and this video helped
You are so welcome!
Thank you you are such a good channel I probably would of stopped breathing if I didn’t see this video
This really helped thank you!!
Glad you liked the video!
thank you sir! great tip.
:) Hopefully you found it easy to follow along. Thanks for the comment.
This is one of the best explanation videos for deep breathing, great job! Very useful. When I am really stressed I noticed I stop inhaling, then I'll catch myself and have to tell myself to breath. I've talked to doctors about it but they just look at me like i'm crazy. It's very frustrating though, the most I catch myself its fine but when I'm in a very stressful state I feel like I catch myself not breathing at least 20-30 times a day and it really irritates me.
Thanks very much Samie. Yeah, it can be super frustrating when doctors don't get it or they don't view you as serious. I'm glad you found this video to be helpful though!
thank you
Thanks a lot bro
Wow man...Your a life saver, thanks so much for that.
Glad to help!
This helped me during an attack...thank you.
Thank you
This really helped me and is very useful someone told me about This and I didn't think that it would work but it does. 😊😊
Happy that you found the video and it helped Laura. Have a good week!
Thank you very much this thing is since 2monthes now thank you very much i cant sleep easily at night
Thank you so much.
W
Reallly really amazingly helpful i was having a major panic attack during meditation and thought i was actually having a heart attack. Quicky searched for a video to help me cause i have experienced panic attacks before. this worked amazingly i feel so much calmer. thank you!!!!
Very happy to hear that rose!
Thanks so much you helped me calm down
You are very welcome! I'm happy the video helped.
Very well Thank you
this calmed me down a little
Awesome :) The more you practice it TeamUnpro the more effective it will be. Have a great week!
TheUnproPro me to
Samee but im struggling to breathe a bit
Same. But when I really imagine about that again it comes back
Calmed me a bit too. Its horrible. Im reading something out loud and I get out of breath and idk when to breathe in.
Practice matters. Good technique.
Thank you.
it really helped bro thanks to you
I'm glad it helped you :)
Great technique, thanks.
Very welcome!
Thanks you I can't thank you enough ❤️❤️❤️
Awesome technique...
Thanks Santhosh! It's a great technique to help with a temporary anxiety spike.
You the man 💯💯💯💯🐐🐐
Thanks a lot
Thank you so very much for taking the time to respond to all these, this method helps short term, anything I can do for long term? Or is this the only way ?
Jose, the biggest thing that will help long term is a practice of meditation. I try and meditate 15 minutes a day using a 'mindfulness' based meditation. I'm actually developing a course on this on my website www.brilliantside.com to help people with anxiety.
Thank you, really ❤️
I'm happy it helped :)
Life saver
Thanks for this very helpful i got a small panic attack but i sat straight haveing one hand kn my chest and the other on my stomach and breath slowly and it calms me down very quickly but im a nervous guy and its kinda hard but i keep trying
This is what my doctor told me to do when I figured out I was hyperventilating
I've experienced a few panic attack throughout high school but now that I'm in college I've been having so many it's scaring me. I always breathed more cuz I though that would help. I found out from this video and a couple other that I actually have to exhale more. I'll try this. Thanks
Let me know how it goes otaku 58. I think most people find it to be helpful the more they practice it.
U helped me alot thanks
Happy to help Maggie! :)
I'm having the same problem.. whenever I'm not doing anything..or thinking about my breathing...I'm getting tensed and this problem increasing that time..thank you so much..I can get relief from this bad situation following your processes..
Hey Akashdep, sorry you are going through that! I would recommend practicing this a couple times a day. After a couple weeks you'll notice your breathing more naturally and and have less tension. Hopefully that helps!