Most panic attack or anxiety sufferers understand the fear that comes at the onset of an attack.  Your heart rate speeds up and your breathing seems to be completely out of your control.

Either you are breathing so quickly you are convinced that at any moment you will start to hyperventilate, or you forget how to breathe and you feel like you are choking yourself.

Gaining control of your breath is the first step to regaining your own control during a panic attack or when you are feeling very anxious.

Multiple anecdotal studies have shown that if you use one of the following breathing sequences they will help you fight stress, anxiety and even assist in falling asleep when you have insomnia.

I personally always focus on the heat of the breath through my nose because I think that it makes the technique even more effective for me.

The 4 - 7 - 8 Technique

  • Inhale through your nose for the count of 4 seconds
  • Hold your breath for the count of 7 seconds
  • Exhale through your mouth (like you’re blowing out a candle) for 8 seconds.
animated breathing gif for anxiety and panic attacks

Box Breathing

  • Inhale through your nose for the count of 4 seconds
  • Hold your breath for the count of 4 seconds
  • Exhale through your mouth (like you’re blowing out a candle) for 4 seconds.
  • Hold your breath for the count of 4 seconds