3-Part Breath: A Technique for Managing Panic and Anxiety

Panic disorder is an anxiety-related condition characterized by recurrent, unexpected panic attacks. These attacks can cause intense fear, shortness of breath, heart palpitations, and other physical symptoms. While panic attacks can be frightening, there are techniques that can help manage them, including deep breathing exercises.

How Can Breathing Exercises Help with Anxiety?

Deep breathing exercises, such as the 3-part breath, can help calm and relax the body and mind. By focusing on the breath, you can distract yourself from anxious thoughts and sensations and promote a sense of calm. Additionally, deep breathing can help slow down the heart rate and reduce muscle tension, which are common symptoms of anxiety and panic attacks.

How to Practice the 3-Part Breath

1. Find a Comfortable Position: Sit or lie down in a position that is comfortable for you. Ensure your back is straight and your shoulders relaxed.

2. Relax Your Body: Take a few deep breaths and focus on relaxing your body. Start from your toes and work your way up to your head, releasing tension as you go.

3. Observe Your Natural Breath: Pay attention to your natural breath. Notice the rise and fall of your chest and abdomen.

4. Deepen Your Breath: Begin to deepen your breath by slowly inhaling through your nose for 3 counts. Feel your belly expand as you inhale.

5. Hold Your Breath: After inhaling, hold your breath for 3 counts.

6. Exhale Slowly: Exhale slowly through your mouth for 3 counts. Feel your belly contract as you exhale.

7. Repeat: Continue this cycle of deep breathing for 5-10 minutes or until you feel calmer.

Tips for Practicing the 3-Part Breath:

• Practice the 3-part breath regularly to experience its full benefits.
• If you feel lightheaded, reduce the number of breaths you take.
• Don't force the breath. Let it flow naturally.
• If you have a respiratory condition, consult with a healthcare professional before starting this practice.

The 3-part breath is a simple yet effective technique that can help manage panic and anxiety. By focusing on your breath and practicing deep breathing exercises, you can calm your body and mind and reduce anxiety symptoms.