Understanding Panic Attacks: The Role of Oxygen and How to Manage Symptoms
At Philadelphia Integrative Psychiatry, we recognize the complexity of panic attacks and the surprising role that oxygen levels in the brain can play. Our practice is grounded in a holistic and research-driven approach to mental health, viewing each patient as a unique individual with specific needs and not just a set of symptoms. We are dedicated to integrating the latest scientific findings with comprehensive care strategies to support our patients' well-being.
Panic attacks can be both bewildering and frightening, often striking without warning. Recent research, including studies from reputable sources such as the National Institute of Mental Health (NIMH) and insights from Harvard Health, has shed light on the physiological aspects of panic attacks, including the impact of oxygen levels in the brain. Contrary to what one might expect, too much oxygen, rather than too little, can contribute to the onset of panic symptoms. This counterintuitive discovery underscores the importance of proper breathing techniques in managing panic attacks, a focus area for our team at Philadelphia Integrative Psychiatry.
Our patients can leverage this knowledge to their advantage. By understanding the triggers and physiological underpinnings of panic attacks, individuals can adopt proactive strategies to mitigate their symptoms. We empower our patients with evidence-based tools and techniques, ensuring they are well-equipped to handle the onset of panic symptoms. Here are four to six ways to ward off panic symptoms as they arise:
Controlled Breathing: Practice slow, deep diaphragmatic breathing to counteract the rapid, shallow breaths characteristic of panic attacks. This helps to balance oxygen and carbon dioxide levels in the blood.
4-7-8 Technique: Inhale for a count of four, hold the breath for a count of seven, and exhale slowly for a count of eight. This technique, popularized by Dr. Andrew Weil, can promote relaxation and prevent hyperventilation.
Progressive Muscle Relaxation: Tense and then relax different muscle groups in sequence. This can distract from panic symptoms and encourage a state of physical calm.
Mindfulness Meditation: Focus on the present moment without judgment. Mindfulness can reduce the intensity of panic symptoms by promoting a sense of grounding.
Grounding Techniques: Engage your five senses to stay connected to the present. This can include tactile methods like holding a piece of ice or using strong scents like peppermint.
Cognitive Behavioral Techniques: Challenge and reframe catastrophic thoughts that often accompany panic attacks, reducing their power.
In closing, our practice specializes in treating patients with holistic approaches that emphasize the significant benefits of proper breathing and relaxation techniques in the context of our approach to treating the whole person. By integrating these strategies into our care plans, we help our patients achieve a balanced and healthy lifestyle, both mentally and physically.
More Information: FreeSpira, which is FDA approved for panic disorder, is a specialized breathing device used to treat panic attacks/panic disorder and symptoms related to PTSD. 80% of patients who complete the month long treatment have no more panic attacks even a year later: You can find out more here: https://www.phillyintegrative.com/post/freespira
