Panic attacks can be a terrifying, debilitating condition for patients with anxiety.  And while there are a number of medications to deal with the anxiety which leads to the attack, those medications can still take up to thirty minutes or longer to take effect.  In this post, we will look at a simple breathing technique which can shorten or even stop the panic attack.

Medical Disclaimer

This post is unable to give you the kind of specific, concrete advice that your medical provider can.  Always consult your physician or therapist for medical advice.  Do not stop taking your prescribed medications without consulting your doctor.

Square Breathing

The technique of Square Breathing, which is also called "Box Breathing", is a very simple one to learn, but can have huge benefits for those in the middle of a panic attack.

• Step One:  Inhale slowly for 4 seconds  (count to 4 in your head)
• Step Two:  Hold for 4 seconds  (count to 4 in your head)
• Step Three: Exhale for 4 seconds (count in your head)
• Step Four: Hold for 4 seconds (count in your head)
• ...then, repeat the cycle until the panic attack subsides.

You can see why it is called Square Breathing from this graphic:

Why It Works

To understand why Square Breathing works, we need to look at some of the symptoms of intense anxiety or panic attacks.  The patient may experience rapid heart rate, quick and shallow breaths, the feeling of not getting enough oxygen, dizziness, blurred vision, hot flashes, and sweating, among others.

The act of Square Breathing helps to bring the breaths under control, which in turn will naturally begin to lower the heart rate.  This has the added benefit of reducing dizziness (which can be caused by hyperventilating).

Also importantly, counting to 4 gives the client something to think about other than their panic attack.  By focusing on counting in their head, and on their breathing, their mind is able to break the cycle of anxiety which is prolonging the panic attack.

Should Patients Continue Their Medication?

Yes.  Unless their doctor or therapist advises otherwise, patients should always continue their medication.  But, at the onset of a panic attack, while waiting for the medication (for example, Xanax) to take effect, Square Breathing can help provide relief.