Panic attacks are characterized by sudden, intense feelings of panic and anxiety, accompanied by a host of mental and physical issues. Mentally, one may experience dread, a sense of impending doom, racing thoughts or a combination of these experiences. Physically, panic attacks can cause rapid heart rate, sweating, shaking, shallow breathing, tension and more. While there isn’t one set cause, there are several risk factors for panic attacks, including periods of high stress, a history of trauma, as well as various genetic, biological and personality factors.

Natural Ways to Help Panic Attacks and Anxiety

There are a variety of potential natural treatments for panic attacks, and one of the safest is breathwork. While breathwork can entail multiple modalities, it often involves placing attention on one’s breath and making sure to breathe through the diaphragm rather than the chest. This breathwork not only helps to center someone in the present moment, it also helps activate the parasympathetic nervous system which promotes calmness and relaxation.

A review in the Brain Sciences journal found several clinical studies for breathwork that showed a reduction in panic symptoms, anxiety, phobias and other related factors, as well as improved breathing patterns and healthier panic-related thoughts and beliefs.

In addition to breathwork interventions, there are many other things one can do to minimize panic attacks and general anxiety. These include: adequate sleep, stress management, a healthy diet, possible use of relaxing supplements and herbs—lavender, lemon balm and magnesium—and seeking social support.

Jack Cincotta is an AADP board-certified holistic health practitioner and holds an M.S. in Psychology. He is located at N4147 W. Water St., Sullivan. He can be contacted by phone at 920-650-7674 or email at [email protected]. Learn more at JackCincotta.com.