Beating panic with Buteyko

While panic disorders are not all the same, and there is clearly more going on than having a bad breathing pattern, breathing too much will aggravate the problem because hyperventilation reduces blood flow to the brain, making it more difficult for the brain to function properly.

The Buteyko method has been proven to reduce hyperventilation by an average 31% [LINK TO BRISBANE AND GISBORNE STUDIES], leading to an approximate 75% reduction in asthma symptoms. Therefore, by following the Buteyko method correctly, the person who suffers from panic attacks will most likely regain control over their life as the symptoms begin to subside.

"I feel empowered with Buteyko.  My life seemed to be out of control.  I was on a downward spiral that I felt would have ended in more misery and an early death."  Lois

Self Help

While you are waiting to start learning the Buteyko method you may be able to try some of the following tips to see if you can take the edge off the panic.

Warding off attacks

Many of us hold tension in our gut and shoulders. Tensing up sends a message to the subconscious that you are in danger and need to get ready for it by switching on the fight or flight response. See if you can do the opposite.

• The most important thing that you can do for yourself in general is to learn to relax the shoulders and stomach so that you are more likely to engage the diaphragm while breathing instead of your upper chest muscles.
• Instead of breathing through your mouth, see if you can breathe in and out of your nose all of the time. This means that you may need to walk more slowly initially to achieve this.

When you feel the panic rising:

As the symptoms get worse, the panic rises, which raises the symptoms further in a vicious circle.

• Try to keep your shoulders relaxed and your mouth closed.
• Put a very small pause (approximately one second) in your breathing after the exhalation for five breaths.
  If you can manage it, put a two-second pause in the breathing after the exhalation for the next five breaths. It this is too difficult, then continue with the one-second pause.
  After these ten breaths, continue to breathe gently in and out through the nose as if you have all the air and the time in the world.

Can't slow your breathing down?

If you are unable to slow your breathing down to match your low level of metabolism, then see if you can speed up your metabolism by walking briskly. Aim once more to keep your mouth closed so that you breathe only through your nose, and also try to keep your shoulders and stomach relaxed.