Дыхание в момент паники

In a panic moment, slow your exhale: breathe in gently and let the out-breath be long and unhurried, or use a physiological sigh (two inhales, one long exhale). This eases the physical rush - the racing heart and breathlessness - and the wave passes. It is a way to ride it out, not a cure; if panic is frequent, get professional help.

BreathMate Editorial

Slow the exhale, name it as panic, let it pass. The long out-breath is the single most useful move in the moment.

What to try

A long, slow exhale - in gently, out slowly, longer than the in-breath.
A physiological sigh: two inhales through the nose, then one long exhale.

Fast option

One physiological sigh, then keep every exhale slow and a little longer than the inhale until the wave eases.

Longer option

Practise the long-exhale breath when you are calm, so it is familiar and easier to reach for when panic hits.

What to avoid

Fast, deep breathing, which can worsen the light-headed, breathless feeling.
Fighting the feeling - let the exhale lead and let it pass on its own.

Evidence and limitations

Evidence: Early or limited evidence

Slow breathing and the physiological sigh reduce acute arousal and anxiety in controlled studies. They help you get through a wave of panic; they are not a treatment for panic disorder, and they will not stop panic attacks from recurring.^[1]

Safety

If panic attacks happen often, disrupt your life, or you ever feel unsafe, talk to a doctor or a mental-health professional - panic is common and very treatable. In a crisis, contact your local emergency services or a crisis line. Breathing is not a substitute for professional care.

In the app

A calm session leads with a long exhale from the first breath, and on Apple Watch it taps the rhythm on your wrist so you can follow it without looking.

Источники

Это общая информация о благополучии, собранная нашей редакцией, а не медицинский совет.