Although panic symptoms are not life threatening they are highly terrifying experiences. Sleep problems and depression affect more than half of people with an anxiety disorder. A sufferer may experience panic symptoms such as a raging heart, muscle tension, sweating and trembling.

Symptoms often snowball creating an avalanche of overwhelming emotions and sensations. During a panic attack many sufferers experience hyperventilation. Breathing becomes shallow and rapid and as a result not enough carbon dioxide remains in the blood.

This causes arteries to restrict and blood flow to the brain decrease. A sufferer might experience shaking, nausea, blurry vision and faintness, like they’re going to pass out.   This can create further feelings of panic and increase panic symptoms.

Symptoms similar to heart attacks such as severe chest pain and a pounding heart make attacks seem like dying. Often when a sufferer realizes that they’re hyperventilating it’s already too late and they find it very difficult to regain control. They may have to ride out panic symptoms until their body naturally regains control.  

You can’t die from hyperventilation but sensations can be terrifying. In some cases, people have passed out from hyperventilating. Becoming aware of you breathing and learning to control it is important. You can learn to control your breath and reduce panic and anxiety attacks.

Neck ache, tension, tiredness and hot flashes can be signals of anxiety and stress. Relaxation and breathing techniques can reduce these symptoms. Right now, notice how you’re sitting and breathing: Are you breathing fast? Is your breath shallow? How would you describe your emotional state? Are you anxious and tense?

People who suffer from panic symptoms feel agitated and unable to relax most of the time. They may find their breath is shallow and rapid. Your emotional state can be affected by simply changing the way you breathe and sit; drop your shoulders, sit upright and take a couple of deep breaths. It’s amazing how much more relaxed you can feel from doing this.

Shallow breathing can be a sign of stress and anxiety. You should aim for 8 breaths a minute as this is the norm for a relaxed person. Practicing deep slow breathing on a daily basis can help reduce anxiety and stress. You can do it absolutely anywhere, even at work. Focus on relaxing your muscles on each exhale.

If you feel like you’re about to hyperventilate, try and remain calm and think about your breathing. Using a paper bag or cupped hands can help you breathe more easily. Although you can help relieve panic symptoms by learning breathing techniques it’s important to find proper treatment.