Movement and breathing: Breathing method for panic disorder

If you have a pain in your knees or lower back when you stand up, this breathing method can help.

Inhaling through your nose before standing up, or holding your breath and then moving may help.

If you can't sleep, feel anxious, nervous, panicked, or frustrated, try this breathing technique.

⑴ Exhale through your mouth.

⑵ Inhale slowly from your nose for 4 seconds.

⑶ Hold your breath for 2 seconds.

⑷ Exhale slowly and gently from your mouth over 8 seconds. (Once you get used to it, increase the time to exhale. 8 to 20 seconds or more)

Repeat steps ⑴ to ⑷. Do this at least 4 times a day.

It is important to do it continuously every day.