Deep Breathing Exercises for Panic Attacks

Sometimes it’s easy to take the involuntary functions of the body for granted, but it’s 
important that you devote at least some small portion of time to these features of the 
body because minor reactions and process can play a much larger role in your health. 
One of these involuntary functions that humans need to live is breathing, and the 
efficiency, speed, and depth of you breathing has way more control over your body than 
most people will admit, so this article will be sharing some exercises that help with panic 
attacks. 

The Simple Breath

It’s easy to underestimate the power of simple, controlled breathing. For this first 
exercise, there is very little to learn, but it can be surprising to find out how little 
breathing you’ve actually done when you can feel how out of shape some of the 
muscles you need feel out of shape. To do this breathing technique, you only need to sit 
in an easy relaxed position and take slow deep breaths. Inhale slowly, and exhale 
slowly at the same slow controlled pace and repeat. This can help you to have a 
dramatic increase in muscles that you previously were unaware existed. 

Breath Counting 

This is a fascinating and deeply engaging method that comes from Zen practice. In 
order to get ready to perform this breathing technique, you have to sit as comfortably as 
you can with a straightened back, and lean your head forward just a bit. When it is 
done, you normally have you eyes closed. Take a few deep breaths, taking time in 
between each and remaining as relaxed as possible. To begin the exercise, simply 
inhale and exhale naturally without pushing. During your first exhale, you will count 1. 
Each exhale will count as 1 until you get to 5. Upon reaching 5, start over in your 
counting. Do this until you begin to catch yourself counting beyond 16. 

The Bellows Breath

The bellows breath is a technique that was derived from yogic breathing. It is meant to 
help people to raise awareness and alertness. To execute this technique, you must 
breath in and out through your nose at very quick and even intervals. You will want to 
work up to 2 or 3 in and out cycles each second. You should keep it conservative at 14 - 
15 seconds until you can do this for an entire minute without hyperventilating. You 
should only increase these session by 4 - 5 seconds each time. 




