Unfortunately, frontline treatments aren’t always effective in relieving panic attacks. Solutions such as benzodiazepines (known under brand names like Xanax and Valium) may relieve fear in the short term, but they have an extremely high potential for addiction, a notoriously difficult withdrawal and tend to treat the symptom but not the underlying cause.

Having panic attacks on a regular basis can have a severe impact on a person’s ability to enjoy life or even function normally, with some going on to develop co-morbidities such as agoraphobia (usually in an attempt to avoid anything that may trigger a panic attack or fear of not being close enough to “safe” people or areas) or substance misuse disorders.

What does a panic attack feel like?

Panic attacks are not dangerous (in the sense that they won’t cause bodily harm) and they are not the result of something “physically” wrong, but the symptoms can be so acute that people often assume they are having a heart attack, losing their mind, or even dying.

Common symptoms for panic attacks include:

• Shaking
• Sweating
• Intense chest or head pain
• A feeling of unreality
• A sense of impending doom
• Nausea and stomach cramping
• Feeling unable to breathe

It is important to understand that these symptoms aren’t imagined. What people experience in a panic attack is very real — it just isn’t going to cause them any physical harm. Activity in the brain and nervous system creates a physiological response that is indistinguishable from what a person would experience if they were in mortal danger, including a spike in blood pressure and a cascade of stress hormones.

What triggers panic attacks

Through observation and research, we now understand that panic attacks occur due to activity in three aspects of our being — our physical selves (a.k.a our physiology), our psychology and our respiratory system. We know that there is a physical cause as around 60% of panic attack sufferers respond to medication such as SSRI’s, and we can observe the panic response in their brain and nervous system.

The emotional aspect of panic attacks is more complex but no less powerful. Panic attacks can sometimes have emotional triggers, and our emotional response to feelings of panic can also serve to entrench patterns of worry and stress which make panic attacks more likely.

The third factor at the root of panic attacks is the way we breathe. The medical community is becoming more aware of the role our breath (and particularly, disturbed breathing patterns) have on our autonomic nervous system, and how conscious control of our breath may influence the way we feel for the better.

How yoga can help relieve panic attacks

There is a growing wealth of research to suggest that yoga can help people who experience panic attacks due to underlying mental health issues, particularly through the easing of symptoms associated with anxiety disorders and PTSD.  One notable example is a study published in the Frontiers of Psychology, which found “significant improvement in panic symptomatology following both the practice of yoga and the combination of yoga and psychotherapy.”

While there aren’t many studies that investigate panic attacks specifically, yoga therapy is increasingly viewed as a viable adjunct treatment for many of the conditions which include panic attacks in their symptoms. Unfortunately, around 40% of anxiety sufferers prove resistant to primary treatments for anxiety, creating a pressing need amongst health professionals and patients for other efficacious interventions.

The three aspects of yoga that support healing

Yoga therapy offers a sustainable treatment option that patients can continue long-term with their own private practice. Yoga addresses three parts of a person’s being (the breath, body and mind), which holistically supports healing across both the physical and psychological aspects of their illness, while also offering a spiritual framework for life should they wish to engage with it.

1. Breath

Breathing is often disordered in people with panic attacks, which can have a negative impact on their wider nervous system. They may “gulp” air, unconsciously hold their breath, over-breathe or breathe shallowly, and most especially when they begin to feel anxious.

Disordered breathing is something people develop unconsciously and it is often a reactive attempt to control their feelings. Unfortunately, however, it has the opposite effect, putting their nervous system into a state of high alert and culminating in periods of psychological crisis.

Pranayama (the yogic word for breathing exercises) is of increasing interest to anxiety researchers. The relationship between anxiety and our breathing is becoming ever more understood, and learning breath work with a yoga therapist can help people manage their anxiety in an effective and accessible way.

2. Body

A key component of panic attacks and anxiety are the distressing physical symptoms that accompany feelings of fear. People living with acute anxiety often display high levels of physical tension and are extremely sensitive to physical stimuli. For example, a person who regularly has panic attacks may notice and fixate on a passing headache that another person barely registers, and feel increasingly anxious about the pain.

This creates a feedback loop where the pain is amplified by the body’s physical stress response, which goes on to heighten psychological anxiety. This leads to hyper-vigilance and for some can develop into a sense of alienation from their own body.

Yoga asanas offer a gentle method of exercise that helps people connect with their bodies and feel less uncomfortable within themselves. With the help of a yoga therapist, highly anxious people can increase their “window of tolerance” for physical discomfort, learn to breathe correctly under physical strain and increase their resilience to stress.

3. Mind

The psychological aspect of panic attacks is powerful and can impact people’s lives in a profoundly negative way. They may stop taking part in activities they once enjoyed, become convinced they will suffer a heart attack or stroke, avoid spaces that aren’t perceived as safe to them, or become depressed.

Mindfulness and meditation are key components of yoga and can help people to become calmer and more able to cope with negative thoughts and emotions. With regular practice, mindfulness increases people’s capacity to recognise their own stress triggers and gently guide themselves away from detrimental thought patterns and behaviours.

Summary

Experiencing panic attacks can be life-changing for the sufferer, estranging them from the person they thought they were and the life they thought they’d lead. Managing panic attacks and the mental health issues that cause them requires holistic support which sustains people through acutely vulnerable periods of their life. When used alongside talking therapies and medication, yoga therapy can provide another pillar of care on the road to recovery.

The post The beneficial impact of yoga on panic attacks appeared first on Complete Wellbeing.

Whatever time you do practise, make these happiness habits a ritual. And then be ready to experience a beautiful transformation in life.

5 essential daily happiness habits in just 5 minutes

Minute 1: Just breathe

It’s important because: Breathing connects us in to these wonderful bodies of ours. It grounds us. It releases tension. It relaxes body and mind. It keeps us alive! As you inhale, try visualising breathing in peaceful energy; as you exhale, imagine breathing out love. Really feel it. [Also read Breathe in—Stress out]

Minute 2: Give thanks

It’s important because: We spend most of our lives in haste, mostly unaware of all the wonder and beauty around us. When we become grateful, the universe responds in kind and we only receive more gifts. Gratitude is an essential daily happiness practice. [Also read It’s time to thank…]

Minute 3: Visualise tomorrow

It’s important because: It’s so easy to get caught up in your head. Worrying about tomorrow, and often about things you have no control over. This exercise creates the positive intention for your next day, and tells your mind ‘all is well’. It’s especially beneficial if you find it difficult to switch off from whirling thoughts.

Minute 4: Let go

It’s important because: If we’re not spending our time worrying about tomorrow, then we are usually fretting about yesterday. All the things that went wrong, the people that annoyed us, the things we wished we’d done differently. Honestly, it does you no good and only distracts you from being happy right now. [Also read 4 powerful tools for letting go, moving on and releasing regrets]

Minute 5: Give love

It’s important because: So often, the person who most needs our love and kindness is the one we most easily forget: ourselves. Give yourself love every single day and you will notice a true difference in how you feel inside. Then comes the magical part: as within, so without – you’ll naturally start to experience more love from others too. And love and happiness go hand-in-hand.

The post 5 essential happiness habits in just 5 minutes a day appeared first on Complete Wellbeing.