A: Breathwork in response to an anxiety or panic attack:
- Laying prone breath
- Lay down on the front of your body on the floor/mat/bed/couch
- Fold arms and cross them under your forehead
- Put most attention on your inhale
Inhale to medium capacity – belly and side ribs expand so it feels your back rises up
Exhale without any extra effort – allow it to flow out and sink with it
Aim for at least 20 breaths like this or more until the condition is returned to normal
The nature of the position puts a stronger gravitational force on the exhale which is why little effort is needed. A panic or anxiety attack is typically accompanied by hyperventilation which is a form of excessive exhales within quickened breathing. Now a longer, smoother, medium full inhale while laying on your belly allows maximum massage from the diaphragm to the upper abdominal stress site. Any physiological abnormalities can stabilize.
A more enduring anxiety state, without some of the acute reactions of an attack, then needs to be addressed and transformed physiologically. In short, you are living in a prolonged fight-fright-flight state. It needs direct intervention to reduce its chronic impact.