Why It Works
This technique activates the parasympathetic nervous system, reducing the fight-or-flight response triggered during panic attacks. Research shows it lowers heart rate, cortisol levels, and anxiety symptoms by improving autonomic balance and interrupting hyperventilation cycles .
How to?
Place one hand on your belly and the other on your chest.
Inhale deeply through your nose for 4 seconds, allowing your belly to rise while keeping your chest still.
Hold the breath for 4 seconds.
Exhale slowly through your mouth for 4 seconds.
Repeat for 5-10 minutes or until calm.