How do I control breathing/heart rate?!
Question: Just out of no where, my breathing and heart rate start racing, and I think they may be panic attacks. How can I effectively practice control?
Answers: Just out of no where, my breathing and heart rate start racing, and I think they may be panic attacks. How can I effectively practice control?
Try deep belly breathing. Focus on your breathing & get into a relaxed position.
Inhale thru your nose, exhale thru your mouth, rest. Do each for a count of 3. Practice for 5 minutes at a time.
Try to notice when these "attacks" occur & what you are thinking or feeling right before them. This will give you a clue as to what is upsetting you or making you anxious.
Repeat to yourself "this will end, I can slow my breath".
You might want to consult with a social worker or psychologist to sort out your anxieties so you will be less afraid of your feelings & thoughts.
Good luck
Just make yourself believe that heart beats and abnormal breathing is perfectly normal. Get in the mind set that it's normal to feel a heart beat, that it's a sign that you're still alive. That's how I got over feeling my heart beat when trying to go to sleep.