Shared by : Mrs. Anis Akmilah bt. Mat Hassan

 

Panic attacks can happen to anyone and anywhere. A panic attack is a situation that occurs when a sudden and unreasonable feeling of fear and anxiety causes physical symptoms such as rapid heartbeat, difficulty breathing and sweating. Various causes can trigger panic attacks, including mental and emotional health factors and environmental factors, especially the situation during exam season.

 

This situation is not something that can be expected therefore, an individual who experiences this panic attack needs to know what to do to reduce anxiety when it happens. The most important method recommended by health experts is to do breathing exercises. This breathing exercise can be done in any condition and position. This breathing exercise is a Rhythmic Breathing Technique that can help a person relax more.

Let's find out how to do Breathing Exercises so that we can do it later.

 

1. Breathe

In a standing or sitting position, you begin to slowly inhale for a count of 7. Breathe in by inflating the belly, instead of expanding the chest. You can feel when you start breathing in, your stomach will rise. That is the correct method of breathing.

 

2. Hold your breath

After counting 7, you can hold your breath for a count of 4. At this time, try to focus completely on breathing so that the concentration is not disturbed.

 

3. Exhale

Then, you exhale slowly to the count of 7.

 

Repeat these 3 breathing exercise techniques until you start to feel calm. Ideally, you can close your eyes while doing this exercise because by closing your eyes, you can fully focus on the breathing exercise without the distraction of your surroundings. Good luck!

 

Date of Input: 30/01/2023 | Updated: 30/01/2023 | anis_akmil