Palpitations, hot or cold sweats, feeling of suffocation or oppression, fear of dying are all potential signs of a panic attack. Our tips for not being overwhelmed.
We Focus On Our Breathing
Easy to say but not easy to breathe when you have the feeling of lacking air! At the time of the crisis, the important thing is to focus on the exhalation.
- Sitting or standing, straighten your back without raising the shoulders and open the rib cage (by bringing the shoulder blades together).
- Breathe in through your nose for as long as you are able (even short) while trying to properly inflate the belly.
- Without waiting, breathe out through the half-open mouth, slowly, as if you were blowing on embers.
- At the end of the exhalation, try not to breathe for 1 to 3 seconds.
- Inhale again and continue the cycle, favoring a lengthening of the exhalation as you go, without worrying about the inhalation, which will lengthen by itself after a few minutes.
Relaxation: breathing is essential
How to relax quickly with reverse breathing
We Evacuate The Tensions
And also anxiety, heat, negative thoughts and emotions thanks to an exercise which consists in contracting and then relaxing the muscles.
- Sitting or standing, inhale while shrugging your shoulders and clenching your fists. Squeeze all the muscles of the body and face hard (as if to make a face) and keep the air in the lungs for a few seconds.
- Then breathe hard through your mouth, releasing all the muscles: open your fists, drop your shoulders, relax your face and try to become aware of the feeling of relaxation throughout your body.
- Repeat until you feel calm, staying focused.
Very easy to perform, this comforting self-massage frees the chest from chest blockages and feelings of tightness.
- Sitting, back straight, vigorously rub your hands together to warm them up, then place one hand on the sternum at chest level.
- Take a slow, deep breath. When exhaling, exert gentle pressure with the palm of your hand. Repeat 5 to 10 times, increasing the pressure with each exhalation.
- Finish by placing the right hand on the sternum, under the left collarbone, then rub vigorously up to the shoulder back and forth until you feel a sensation of heat.
- Repeat by rubbing the right side with the left hand.
Stress: we are testing self-massages
We Do An Essential Oil Shoot
Some essential oils have a strong anxiolytic power and they are 100% natural! If we are regularly subject to anxiety attacks, we try to always have themon yourself (in your bag, at work, etc.). We pour a few drops on a tissue or breathe it straight out of the bottle, for 1 to 2 minutes each time. The most effective are. You can opt for the private therapy in havering now.
- True lavender, which comforts and fights against anxiety.
- Marjoram with shells, which calms the overflow of emotions.
- White sandalwood, which helps overcome fear.
- Peppermint, which relieves the feeling of tightness and weight on the chest.