Breathe Your Way Out of Panic and Fear

Feeling overwhelmed during this second wave of the pandemic? Don’t be. Follow these easy breathing techniques and regain your inner calm

Panic. Fear.

It is everywhere you look today.

On TV channels. In newspapers. In conversation. On social media.

Small wonder then that the predominant feeling and emotion in most of us is that of fear and panic.

An overwhelming sense of doom and gloom.

But, we have two choices here as well.

Either we give in to the sense of panic.

Or, we do something about it and refuse to become a victim of negative energies and thinking.

What happens when you panic?

The first thing that takes a hit when you start feeling panic welling up inside you is your breathing.

It becomes faster, shorter and shallower. Shallow and shorter breathing intensifies the feeling of panic and anxiety.

The Solution

Be aware of your breathing.

The moment you start feeling overwhelmed or feel panic building up, that’s the time to become aware of your thoughts and stop at once.

Instead do the following:

• Close your eyes and concentrate on your breathing
• Inhale slowly, deeply and gently
• Exhale also slowly, deeply and gently, through your mouth
• Counting your breath also helps. Keep a count of 1-5 for every inhalation and exhalation

Usually, within minutes, you will start feeling the difference.

Yoga and Pranayam that Help in the Correct Breathing

1. Shavasan (the Dead or Corpse pose)

This is not just a lie-down-after-asanas pose. Lying down comfortably, with your arms and legs relaxed like this, calms the central nervous system, helps regulate the digestive and immune systems and reduces stress and anxiety.

2. Anulon-Vilom pranayam

Close your right nostril with your right thumb and breathe in deeply from the left nostril. Now, release the thumb and simultaneously close the left nostril with your ring finger and exhale from the right nostril. Next, close the left nostril, breathe in through the right nostril. Release the thumb from the left nostril whilst closing the right nostril and exhale through the left nostril. This is one round. Do at least 10 full rounds for the real benefits to start showing.

Every person has their own unique capacity and stamina for deep breathing. We help you with personalized guidance and techniques suited particularly for you.  For more breathing techniques to help you remain calm and stress-free, get in touch with our counselor now.