It works on the sympathetic nervous system as you inhale and on the parasympathetic nervous system as you exhale, relaxing your mind and body. The 7/11 breathing technique Practice this technique whilst sat and with your feet firmly placed on the ground and place your hands lightly on your belly. Close your eyes or look down at a focused point on the ground. Breathe in through your nose for two counts, then breathe out through your nose for two counts. Repeat this a few times. Lengthen and deepen your breath then by breathing into your belly for five counts, then exhaling for nine counts. Repeat this for a few minutes.
Read More: Evening Echo — HOW TO STOP A PANIC ATTACK
Treatment While some people with very limited triggers can manage to avoid certain situations, those with frequent, full-fledged panic attacks can become very disabled by their condition. [ Related: To Stave Off Panic, Don’t Take a Deep Breath ] Sufferers can generally receive successful treatment before they start to avoid places or situations where panic attacks have occurred. Unchecked, panic disorder can be disabling and evolve into agoraphobia the sufferer prefers to remain housebound or only goes out on a limited basis with a small circle of trusted people. Early treatment can often prevent panic disorder from developing into agoraphobia, but it can sometimes be a tough condition to diagnose. However, once a diagnosis is in place, it is one of the most treatable of all of the anxiety disorders. As with most mental health issues, panic disorder is treated by psychotherapy, medication or a combination, depending on the severity and the response of the individual. Cognitive behavior therapy, a type of psychotherapy that teaches a person different ways of reacting to situations, has been an especially effective treatment for panic disorder.
Source: Panic Disorder: Causes & Treatment for Panic Attacks | LiveScience