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There are very few experiences more terrifying than a full-fledged panic attack. It rolls over you like a freight train and shakes you to your foundation. Your chest tightens like a vice, your heart races out of control, and your throat constricts, leaving you gasping for breath.

Blood pressure shoots to the stratosphere and you fear that your heart will literally explode. You may think you are dying. Even more frightening is the loss of psychological grounding. You fear for your very sanity.

Determining the cause of panic attacks can be a challenge. Is it psychological? Physical? (Perhaps hormonal since panic attacks are most common among young adults?) Are they set off by stress?

All of these factors no doubt play a role in panic attacks. And they are all difficult to influence, especially in the short term. Stress is a part of life and can be especially acute in adolescents or young adults. Hormonal peaks and valleys are unavoidable. And psychological causes are complicated and time-consuming to decipher.

Many times the cause will remain a mystery forever. I suffered severe panic attacks as an adolescent and to this day, many years later, I can still not be sure what was behind them.

So it's fair to ask: Is this a case where treating the symptoms may make more sense than curing the cause? I believe it is. In fact, I would even say that a panic attack is the symptoms. After all, this is a condition and not an illness.  

Treat the symptoms and you treat the panic attack!

But how do you do that?

The symptoms of a panic attack make up a long list but among them are two that are far and away the most common, severe and frightening: a racing heart and breathing difficulties including shortness of breath and hyperventilation.

Learning to control your heart is possible but difficult. Luckily, learning to control your breathing is easy with the right technique. And because the respiratory and circulatory systems are closely linked; as your breathing goes so your heart will follow.

Control your breathing and you control the panic attack!

Sadly, the breathing techniques and instructions often recommended for anxiety and panic attacks are of minimal value. Usually they're lifted from complicated and ritualistic practices such as yoga or Zen meditation. Stripped of their context and proper training they are confusing and of little use during a panic attack.

In fact, a panic attack is the worst time to be experimenting with breathing techniques! It could easily make it worse.

Far more useful is a breathing method scientifically designed, tested and proven to lower high blood pressure. The Breatheasy method uses slow breathing with music to produce deep relaxation, lower blood pressure, stress and anxiety relief, and other related benefits.

The user listens to an audio program that combines a guided breathing track with relaxing music. The breathing track guides the user's breathing in a pattern proven to lower blood pressure when accompanied by a state of deep relaxation. This state is achieved much more easily while absorbed in the meditative music.

The program has also proved extremely effective in coping with panic attacks. It does so on several different levels:

  • Using the slow breathing with music program 15 minutes a day reduces general levels of stress and anxiety (it also lowers high blood pressure - normal blood pressure is not affected).

  • Over a period of daily use the slow and relaxed breathing pattern is internalised so that it becomes easy to call up when needed, such as in situations which may precipitate a panic attack or when an attack has struck.

  • Regular practice also allows the breathing pattern to become closely associated in the emotions with a state of deep relaxation. When used during a panic attack the breathing technique will put the user "in touch" with this positive, relaxed feeling.

  • The audio program can also be used for direct intervention as a breathing pacer in an exposure situation (flying, doctor's waiting room, etc.). On an mp3 player it is extremely portable, user-friendly and discreet.

    • The simple knowledge of having such a powerful tool at one's disposal is an amazing relief in itself.

    "Take a deep breath" they always tell you in moments of great stress, panic or even anger. Breathing slowly and deeply calms your heart and nerves as surely as eating quiets a growling stomach.

    Click here to learn more about slow breathing for panic attack and anxiety disorders.