Breathing Exercises & Relaxation Techniques to Stop Panic Attacks and Stress

Psychologists and medical professionals agree that one way to stop your panic attack, stress, general anxiety and all that clutter and negative thoughts that start running through your mind is by using “trigger words”. Watch the video on this article below to learn about these techniques.

Also, the most important thing to consider during any of these stressful moments, is to pay attention at your breathing.

When you are feeling anxious or stressed our breathing is the first thing to change. You will notice how you start having quick and short breaths, and that is the first thing you will need to stop and turn around to become more calm.

Just as in meditation, it is important to take deep and long breaths. Once you start getting into a deep and slow breathing pattern your heart starts pumping normally and your head starts clearing. This is the beginning. So, would you like to know exactly how to do it? How many seconds to hold your breath for, how to inhale and exhale? Well, check out the video below by 10minutezen.

Breathing Exercises

Relaxation Techniques

So you’re having problems with anxiety or panic attacks. And you just want to know how to stop a anxiety attack now. Because they suck. You feel like you’re going to pass out, or throw up or you just want to curl up in the corner and pray for the frickin thing to end.

We’ll I’ve got good news. I’m going to share with you something that can give you relief immediately.

We’re going to do a very specific breathing exercise. And it works for two reasons. One, it’s going to change the flow of blood and oxygen in your body. And two, it’s going to focus your mind on something other than how desperate you feel.

Two rules. The first is, When you breath, you will inhale through your nose and exhale through your mouth. And the second is that sitting, standing, posture, what you’re doing with your tongue, your fingers, your feet, whatever…makes no difference whatsoever. So don’t worry about that stuff.

Alright, so let’s get to it.

Breathing Exercises for Anxiety

We’re going to start with 3 breaths that are called focus breaths. They are good, healthy breaths. Not deep, but not how you’d normally breath either.

After the 3 focus breaths, you’re going to slowly inhale, through your nose, for a count of 5.

Now hold that breath for a count of 12.

Now slowly exhale, through your mouth, for a count of 8.

Now, you will repeat this, but with different lengths.

Slowly inhale again, through your nose, this time for a count of 8.

Hold your breath for a count of 15 this time.

Slowly exhale, through your mouth, for a count of 12 this time around.

That’s one set. And you’ll want to repeat this until you’ve done 4 sets.

So again, the pattern is in 5, hold 12, out 8. In 8, hold 16, out 12. Then repeat that pattern until you’ve done 4 sets of it.

When you’re done, you’re going to take 4 normal breaths…in through your nose, out through your mouth.

After that, you’ll finish with 4 breaths that are called grounding breaths. These are good, healthy breaths. Not deep, but not how you’d normally breath either.

And then you’re done. That’s the technique. You can do it anytime, anywhere, any place…and as many times as you want throughout the day.

Now everyone is different, but in general what you should feel is obviously some relief…you might feel like you’re a little bit in a different state and you may even feel a little light-headed or buzzed. Hey, free, healthy buzz.

If you have any questions just comment below this video and we’ll be glad to answer!

Techniques to Stop Anxiety

Trigger Words

How to stop stressing out

Do you wish you could stop stressing out about everything…like how that idiot is driving in front of you, if you’ll have enough money for the mortgage, why haven’t you heard from your significant other…and, it’s endless.

Do you wish you knew how to stop stressing out now?

You can. Here’s now.

We’re going to do this with one word and two questions. Oh my God, seriously? Yea, I’m just going to mutter a few words and stop being stress out. Come on.

Oh yee of little faith. This is the real deal, so pay attention.

First we’re going to come up with a word. It’s going to be our trigger word. And it’s the word that is going to stop our chaotic thinking. It’s going to stop all the crap swirling in our mind. What the word is doesn’t matter. It’s just something that you can remember. So when we’ve got all this stressful stuff overwhelming us, we’re going to say this trigger word in our head.

After that, we’re going to ask ourselves two questions

First, is there anything I can do about this crap right now? For example, is there anything I can do about this idiot driving in front of me? The answer is always no. And that’s because the only thing you can control is you. Everything else in the world is completely out of your control. It’s the truth…you control freak.

And the second question is…What do I really need to do right now? The answer is always going to be something you have complete control over…and that you can immediately put your focus on.

Ever seen the movie For The Love of the Game…where Kevin Costner is a baseball pitcher throwing a no-hitter? No? Yes? Whatever. A scene in the movie accurately demonstrates this trick in action.

Clear the mechanism


“Clear the mechanism” clip from the movie “love of the Game”

Kevin Costner is a pitcher in a noisy baseball stadium with people screaming at him, blowing horns, waving stuff…and he says his trigger word: clear the mechanism. Boom. Everything becomes silent and everything goes out of focus except the catcher and the batter. I’d show you a clip of this but YouTube would get mad at me.

While the movie is fictional, in that scene Hollywood is actually borrowing from real-life…this is what elite athletes, and the military and marital artists do. Because it’s so simple, is so fast and just works.

Clear the mechanism

My trigger word is simply STOP.

Let’s say I’m in a passionate argument with someone, where we have a difference of opinion. I can feel the heat of the stress and anger welling up in my body. So in my mind, I say STOP. And that freezes the stress in my body and all the crap in my head. I ask myself, is there anything I can do about this, right now, that will change anything? The answer is no, I’m never going to change that persons mind. It’s pointless. Then I ask, what do I really need to do right now? And the answer will be something I can control…I can put my focus on…like I’m going to end the argument and move to something we agree on, so all the feelings can flip.

So that’s the trick…a trigger word and two questions. It’s the secret of a lot of people who must constantly perform at high-levels…and now you can use it in your life too.

Great information by 10minutezen.com

Binaural Beats

Isochronic Tones

If you want extra help to put an end to your panic attacks, anxiety and stress try listening to binaural beats or isochronic tones. Listen to these audios at the same time you work on your breathing exercises and relaxation techniques, you will notice a big change in your mindset.

All the best!

Binaural Isochronic

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Deep Breathing techniques to reduce anxiety