In this episode, we talk with Dean Stott about panic attacks and the role that breathwork can play in managing them.
As a mental health activist and author having dealt with and recovered from anxiety disorder himself, Dean has founded the online community of support DLC Anxiety, which gathers millions of people across the globe and offers a space where individuals can share and learn from each other’s journey through anxiety.
In this conversation, Dean shares his personal experience with panic attacks and how he overcame them. He emphasizes the importance of psychoeducation and breathwork, explaining how panic attacks relate to the fight-or-flight response, and the role of breathwork in addressing panic attacks at their onset or as a preventive measure.
We talk about diaphragmatic breathing and the importance of incorporating breathwork into daily routines, as a tool to address panic attacks.
By the end of this episode, you will know simple breathing techniques that you can use in your daily life to manage and prevent panic attacks.
Panic Attacks
- Panic attacks are the body's extreme response to anxiety, triggered by a perceived threat and can last up to 20 minutes.
- Triggers can be specific situations or a buildup of anxiety over time.
- Panic attacks can lead to avoidance behaviors, which can negatively impact mental health.
Managing Panic Attacks
- Psychoeducation about anxiety and panic attacks can help reduce fear and provide understanding.
- Breath work, specifically diaphragmatic breathing, can help regulate the breath and calm the nervous system.
- Exposure therapy involves gradually or suddenly putting oneself in situations where anxiety and panic attacks occur, allowing the brain to recognize these situations as non-dangerous.
- Openly discussing anxiety and panic attacks with others can help individuals realize they are not alone and can lead to discovering helpful tools and strategies.
Also read: Effective Breathing Techniques to Calm Panic Attacks: A Guide
Breathwork Techniques
- Breathwork, specifically diaphragmatic breathing, can be an effective tool in managing anxiety and panic attacks.
- It's important to learn and practice breathwork techniques when not in an anxious state to effectively use them during panic attacks.
- Sharing personal experiences and stories about breathwork can help others understand its benefits and encourage them to try it.
Stress and Anxiety
- Excessive stress, including daily stressors, major life events, and exposure to negativity through social media, can contribute to excessive anxiety and panic attacks.
- Fear of physical sensations associated with anxiety can lead to avoidance behaviors, limiting individuals in various aspects of their lives.
Dean’s Perspective
- Dean finds hope and motivation in the positive impact he has on individuals and the growth and knowledge that people gain from overcoming anxiety.
- He emphasizes the importance of psychoeducation and community talks about anxiety at a young age to help tackle the issue from an early stage.
- He also shares personal stories and practical advice on managing panic attacks, including belly breathing techniques.
- Dean advises not to avoid anxious thoughts but to acknowledge and label them as such, without getting entangled in them.
- He also recommends anchoring and focusing on the breath as a daily breathing practice to bring oneself back to the present moment and reduce anxiety.
Also read: How Breathwork Enhances Longevity: Insights from Jesse Coomer
Brought to You by Oxa
We're excited to announce that this episode is brought to you by Oxa, the innovative wearable that monitors your breathing with live biofeedback. Oxa serves as your personal coach for better sleep, increased resilience, and effective stress management. It offers real-time tracking of your heart and respiratory rates and tailors breathing exercises to help you reduce stress and improve the quality of your sleep.
