Analysis: abdominal breathing allows you to regain control of a situation that is both terrifying and unrestrained
This article is now available above as a Brainstorm podcast. You can subscribe to the Brainstorm podcast via Apple Podcasts, Spotify, Stitcher or wherever you get your podcasts.
Anyone who has ever experienced a panic attack will tell you that it is an overwhelming event: physically, mentally and emotionally. One of the foremost ways of treating panic attacks, without taking medication, is to use breathing techniques.
What is it about breathing techniques that are so effective in regulating the physical symptoms, negative thoughts and powerful emotions that are part and parcel of a panic attack? How do they allow you to regain control of a situation that is both terrifying and unrestrained? To understand this, we need to look at what happens during a panic attack both mentally and physically before examining how breathing techniques can short circuit the panic cycle and restore control mentally and physically.
We need your consent to load this rte-player contentWe use rte-player to manage extra content that can set cookies on your device and collect data about your activity. Please review their details and accept them to load the content.Manage Preferences
From RTÉ Radio 1's Supercharged, one in five of us have a panic attack during our lifetime so how can we avoid them or deal with them? Advice from Dr Claire Hayes
The panic cycle
Panic attacks originate in the brain as a result of a trigger or external stimulus, generally something that reminds us of a distressing experience in our life. A trigger is sensory - you see it, you hear it, a smell, a taste or a touch that reminds us either consciously or subconsciously of the original distressing event.
In trauma, the brain is divided into three distinct parts – the reptilian brain, the mid brain and the front brain. The reptilian brain is the oldest part of the brain and has been there since our prehistoric ancestors. It controls our animal defence mechanisms, notably in the case of panic attacks, the flight or fight response. The mid brain controls our emotions, while the front brain controls our rational thinking and problem solving processes.
When we are triggered, the reptilian brain automatically activates flight/fight mode and overrides the mid and frontal parts of the brain. As soon as flight/fight response is activated, the reptilian brain also sends a message to the adrenal glands that the body is in danger. The adrenal glands release adrenaline into the body immediately. If we are in imminent danger and we need to run to a safe place or defend ourselves, adrenaline gives us the necessary burst of strength and energy to do this.
We need your consent to load this rte-player contentWe use rte-player to manage extra content that can set cookies on your device and collect data about your activity. Please review their details and accept them to load the content.Manage Preferences
From RTÉ Radio 1's Liveline, callers describe the trauma and debilitating terror that comes over you when you suffer a panic attack - whether it's on the motorway or in your sleep
The reptilian brain still registers danger in situations, where there is no obvious threat but there is stress nonetheless (such as sitting an exam) and initiates the adrenal glands to release adrenaline into the body. When we are in clear and present danger and need to act quickly, the physical activity required to make ourselves safe expends adrenaline.
How adrenaline triggers the body
When we have no physical need to remove ourselves from a situation that triggers the reptilian brain and starts the release of adrenaline, the adrenaline remains in our body. When adrenaline can't be spent due to physical exercise, it creates powerful physical symptoms in the body which are also the symptoms of panic attacks.
These physical symptoms include shortness of breath, chest pain, nausea, gastrointestinal disturbances, blurred vision, headaches, sweating and tremors. The mental symptoms that accompany the physical symptoms include becoming emotionally overwhelmed (the mid brain) and negative thoughts along with disordered decision making (the front brain).
We need your consent to load this rte-player contentWe use rte-player to manage extra content that can set cookies on your device and collect data about your activity. Please review their details and accept them to load the content.Manage Preferences
From RTÉ Radio 1's Drivetime, tools and tips to cope with anxiety and panic attacjs from Dr Paul D'Alton from St Vincent’s University Hospital
These are very real physical and psychological symptoms and they are brought about because our breathing pattern changes during a panic attack once adrenaline is released into the body. When all is well, we breathe from our stomachs. Once adrenaline is released and the body is placed on high alert, our breathing moves from our stomachs to our chests and becomes shallower.
For as long as shallow breathing continues, the reptilian brain will think that the body is in danger and continue to override both the mid brain and the frontal brain. At the same time, it signals to the adrenal glands that more adrenaline is required as the body is in danger. In this way, panic becomes a vicious circle.
What can we do to overcome the panic cycle?
Just as the shallow breathing from the chest keeps signalling to the reptilian brain that the body is still in danger and the reptilian brain continues to initiate the release of adrenaline into the body, a conscious move to abdominal breathing signals to the reptilian brain that the threat has passed and allows the body to settle and return to normal.
We need your consent to load this YouTube contentWe use YouTube to manage extra content that can set cookies on your device and collect data about your activity. Please review their details and accept them to load the content.Manage Preferences
Abdominal breathing activates the parasympathetic nervous system. The key word here is 'sympathetic'. The parasympathetic nervous system relaxes the tension in key bodily systems such as the gastrointestinal, respiratory and cardiac systems and indicates that danger has passed. The result of this is a regulation of these systems and an easing of the physical symptoms caused by the release of adrenaline.
A conscious return to abdominal breathing also increases the amount of oxygen circulating in the bloodstream which leads to greater oxygenated blood flow to the bodily organs and notably the brain. The enhanced supply of oxygenated blood to the brain results in the calming of the emotional overload in the mid brain and clearer, rational thinking in the frontal brain. The mind and body can regulate as a result and the panic attack can be managed and brought under control.
These are the main reasons why breathing techniques work in managing panic attacks. So when panic happens, put your hand on your stomach, take a deep breath and fill your lungs with air. Feel that air hit your stomach and remember – you’ve got this.
The views expressed here are those of the author and do not represent or reflect the views of RTÉ
