Breathing Control to Overcome Panic Disorder
Primarily, the process of breathing control to overcome panic disorder is to basically reeducate the brain by the positioning of bone structure to manipulate muscles to promote relaxation and to prevent the usage of chest muscles that cause panic. By forcing the body to relax by the utilization of the diaphragm, the brain is reprogrammed to relax (not attaching danger to the attack), thus dissipating the feeling of panic.
Panic disorder is defined as reoccurring panic attacks preceded by periods in constant fear of having another episode. This trauma significantly affects the quality of life. A panic attack can happen without warning triggering these symptoms: sense of impending doom, tachycardia, excessive perspiration, trembling, shortness of breath, use of accessory muscles to breathe, chills, nausea, abdominal cramping, chest pain, headache, dizziness and tightness in the throat.
There can be legitimate reasons why we panic. It is an important mechanism that the brain commands the body for survival. This survival instinct takes over when the individual is confronted with an environmental danger such as fire, tornado, wild animal attack, confrontation from others or anything that could cause bodily or mental injury. This intense fear triggers a fight or flight reaction. This reaction is normal and is necessary for survival. Discussion here will only be about panic disorder.
First, I will discuss extreme examples of forced breathing control of panic. In history, systemic control was accomplished by restricting the arms in a way that forced prisoner to relax. This rendered the captive incapable of escaping this confinement. Examples of this arm restriction are tying the hands behind or in front, positioning hands behind the head, leaning forward against a wall, raising hands overhead, or fastening arms to a pole or plank forward or behind the head. These techniques were utilized during transport of prisoners. It was very effective since it kept them relaxed and vulnerable. (Forced relaxation is the restriction of all chest muscles except for the diaphragm, which is the muscle used for breathing and relaxation. The prisoner is vulnerable, because he is unable to run away without falling. Balance is restricted without the freedom of movement of arms.) A good example was the Bataan Death March in the Philippines during WWII. There were only 300 guards for 75,000 US and Filipino prisoners. The Japanese were able to control many prisoners with only a few guards. The prisoners were marched 65 miles while their hands positioned behind their heads. When a prisoner lowered his hands it signaled the guard to kill the prisoner to prevent him from running. Control was very effective and it reinforced the other prisoners to stay in line.
Second, I will list breathing control strategies that the individual probably can utilize as needed. Each of these strategies restricts the accessory chest muscles (used while panicked) and enhances the utilization of the diaphragm muscle, which promotes relaxation. These strategies can dissipate panic upon the onset of symptoms. These strategies use position and movement of muscles and bone structure to reprogram the brain not to panic. Each will be synchronized with breathing cues.
- Standing and leaning back against wall with arms crossed
- Standing and leaning on back of chair
- Standing and hands raised overhead
- Standing with hands raised overhead and leaning into stationary bar
- Standing with hands holding onto stationary bar and leaning backwards
- Standing with hands leaning forward into threshold of doorway
- Standing while leaning on partner
- Standing while hugging partner
- Sitting in recliner chair with hands behind head and feet elevated
- Sitting with arms at sides (elbows adjacent to chest with hands supine[upward])
- Sitting while holding onto pillow
- Sitting while leaning on table with elbows
- Sitting with arms folded with hands holding onto sleeves of shirt moving arms inward
- Sitting or standing with resistance against a stationary bar
- Sitting or standing with resistance against partner’s hands pushing downwards while individual pushes upward
- Kneeling and leaning into bed or chair
- Kneeling with hands raised overhead
- Driving and pulling steering wheel toward chest
- Weight lifting or bench pressing: fully extending the weight
- Archery with full extension of the string of the bow providing tension
Possible triggers of reoccurring panic attacks are anything that dries the lungs like mouth breathing and excessive talking. Allergies and poor nutrition as well as bad thoughts can also provoke attacks. Each of these triggers can unconsciously produce utilization of chest muscles that promote anxiety and reoccurring panic.
In summary, these strategies can dissipate panic attacks. Each time an individual experiences the onset of panic, these breathing control strategies should dissipate the attack; shorten the duration and hopefully the unlikelihood of it happening again. These strategies may not be a replacement, but a supplement for treatment of panic disorder under the care of a doctor. If one strategy does not work, try another. How you feel is an indication that the strategy is working for you. A great reference to read is a book by Robert Fried, Ph.D. called “Breath Connection”. He elaborates exhaustively on nutritional and environmental triggers of panic and anxiety and breathing control to minimize symptoms.
Carl Emerick RRT
November 30, 2011