Panic disorder is a type of anxiety condition characterized by sudden episodes of intense fear and physical discomfort. During an attack, patients may experience palpitations, chest pain, rapid breathing, sweating, trembling, dizziness, and overwhelming fears of death or losing control. Each episode typically peaks within minutes and subsides quickly, yet the lingering worry of recurrence often restricts daily life. Importantly, panic attacks can occur even in seemingly safe environments.
Abdominal breathing is a simple yet effective technique to help calm emotions. Sit or lie in a comfortable position, relax the shoulders and neck, place one hand on the abdomen, and inhale slowly through the nose until the abdomen rises. Then exhale gently through the mouth until the abdomen falls. Each cycle should last about 5–7 seconds, repeated continuously. With regular practice, abdominal breathing enhances resilience against anxiety and panic, while improving overall emotional stability.
For frequent or severe episodes, professional psychiatric support is strongly recommended to ensure comprehensive care and recovery.
Interview with Dr Ho Nga Lei Lily, Specialist in Psychiatry
Recapitulated version from ontv online video “Panic Attacks Can Strike Even in Safe Environments: Abdominal Breathing Helps Calm Emotions”
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