A lot has been written about the role of proper breathing to relieve the symptoms of panic attacks. And this is not strange, because control of breathing = control of thoughts = control of the state. In my practice, I very often see , how the introduction of breathing exercises into the lives of patients helps to significantly reduce the intensity of panic attacks, reduce the frequency of their occurrence, and even change their condition so as to forget about panic attacks forever. I suggest my clients introduce meditative breathing practices aimed at relaxation, meditation and relaxation into their daily lives. Do these exercises regularly. It is best to lie down before going to bed or during moments of rest. When you can fully concentrate on the sensations - even breathing, absence of anxious thoughts, calmness, relaxation of the body and mind. Performing such breathing exercises even for 5-10 minutes a day helps to significantly reduce general anxiety, stop anxiety before important events and even prevent panic attacks attacks (PA), if used at the initial signs of panic. How to perform these breathing meditative practices? Lie on your back, relax and place your hands on your stomach. Breathe slowly into your belly, feeling it inflate as you inhale and relax as you exhale. You need to breathe as naturally as possible - slowly and evenly, relieving tension by regulating the depth and sharpness of exhalation. Take a calm, deep breath through the nose - hold your breath for a short time for 3 seconds - exhale through your mouth, watching how muscle and mental tension goes away. And so on for 10-15 minutes. Gradually begin to activate your senses and body control. Feel your arms, legs, face. Slowly release the tension from them. Feel relaxed and continue breathing. Watch how your arms, legs, face, back, tailbone become light and filled with light. Focus your attention on the tips of your fingers and toes, on your feet. Feel their warmth. Continuing to remain in this relaxed state, continue to breathe evenly with your stomach, walking your attention through your body. Watch how your body relaxes, and along with it your head. Focus your attention on your face, the top of your head - watch how heavy, tense thoughts go away. The bustle recedes. Feel this lightness without disturbing thoughts and remember this state. Many people associate it with incredible ease - as if you are dissolving in these sensations. If you do this practice regularly, you can learn to return to this reserve at any time. Softly and carefully. This provides a very large resource for the psyche. How to use breathing practices if you still feel a panic attack approaching? 1. The same goes for breathing. Slowly. Belly. Slow breathing helps cope with rapid heartbeat and shallow breathing, which are both symptoms of a panic attack and its provocateurs. By breathing slowly, you send a signal to your brain to calm down. This is one of the most effective physiological ways to stop a panic attack.2. Be aware that this condition is a panic attack. They don't die from it. Train mindfulness. And Breathe.3. Notice what is happening inside and around you. Focus on your body, look at it as if from the outside, imagine with your eyes closed: how your feet touch the floor, clothes touch your skin, mentally moving to the tips of your fingers. Everything is very calm - without giving in to panic, remembering what incredible abilities the body and mind have, if you distract yourself from disturbing thoughts and practice mindfulness.4. To distract yourself, you can hold your gaze on familiar objects around you - a cup of coffee, the landscape outside the window, patterns on the walls or floor, your hands, etc. These are called “anchors” - you can focus on them during a panic attack to train awareness .5. Observing your condition, your actions, continue to breathe. How we learned.