The Science of Breath: 3 Techniques to Stop a Panic Attack
Harness the power of your nervous system with these evidence-based breathing techniques recommended by the WHO.
Reviewed by Dr. Asha Ranjit
The Science of Breath: Techniques for Immediate Calm
When anxiety strikes, your "fight or flight" system takes over. The World Health Organization (WHO) emphasizes that controlled breathing is one of the fastest ways to signal safety to your brain and deactivate the stress response.
1. The 4-7-8 Method
Inhale for 4 seconds, hold for 7, and exhale forcefully for 8. This pattern acts as a natural tranquilizer for the nervous system.
2. Box Breathing
Used by high-performance athletes and the military, this involves inhaling, holding, exhaling, and holding for a 4-second count each.
3. Diaphragmatic Breathing
Focus on expanding your belly rather than your chest. This deep intake of oxygen lowers your heart rate and stabilizes blood pressure.
Source: WHO Mental Health Guidelines, Healthline