Article about social anxiety disorder includes these tips for dealing with a panic attack:
- Sit upright, if possible – this increases the capacity of your lungs to fill with air.
- Control your breathing – breathe in through your nose and out through your mouth in a steady rhythm. Try to breathe out twice as long as you breathe in. This will help to empty your lungs of old air and make room for fresh air. You may find it helpful to count as you are breathing.
- If possible, mainly use your diaphragm (lower-chest muscle) to breathe – this will pull the lungs downwards to expand the airways and allow air to flow in. When we feel breathless, we tend to forget to use this muscle and often use the muscles at the top of the chest and our shoulders instead. Each breath is shallower if you use these upper-chest muscles.
- Try to relax your shoulders and upperchest muscles when you breathe – it is best to take the weight off your shoulders by supporting your arms on the side-arms of a chair, or your lap. A gentle massage of your shoulders by a friend or relative will help you relax.
- Try to relax your mind – anxiety can make breathing problems worse. If possible, try to distract your mind when you are short of breath. Close your eyes and think of something pleasant. If your anxiety persists and you are having trouble breathing, it is important that you visit your doctor.