10 Effective Body-Based Actions to Restore Balance and Combat Panic Attacks

Experiencing panic attacks can feel like a storm raging within you, leaving chaos in its wake. Understanding that you have the ability to regain control can be empowering. These body-based actions can serve as powerful tools to help restore balance and ease anxiety in your life. Let's explore ten effective strategies tailored to rejuvenate your well-being.

1. Deep Breathing Exercises

Deep breathing exercises stand out as one of the most immediate and effective methods for combating panic and anxiety. When you focus on your breath, you activate the parasympathetic nervous system, which calms both your mind and body. For some people breathing techniques are incredibly difficult and this can be for many different reasons and there is no shame in struggling or not being able to engage with breathing exercises.

If a breathing technique is felt it will be helpful by someone I am working with I will often go to this most body intuitive breathing technique described below. This is because it is one of our bodies automatic body balancing strategies when we cry.

To practice this deep breathing:

• Find a comfortable spot, close your eyes, and breathe deeply through your nose.

• Before letting your breath out take another deep breath in to completely fill your lungs.

• Now breath out slowly through your mouth to gently release the in breaths.

• Repeat this for a few minutes or until you can feel your heart rhythm is back in it's usual rhythm. Deep breathing can significantly lower stress levels, making it a quick respite from panic.

  
  

2. Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a technique designed to relieve tension by systematically tensing and relaxing muscle groups.

To engage in PMR:

• Start at your head, tensing each muscle group for five seconds before releasing.

• Gradually work your way down from your forehead, paying attention to the difference in sensation all the way to the tips of your toes. Research indicates that practicing PMR for 10 minutes can reduce anxiety by as much as 30%.

3. Grounding Techniques

Grounding techniques help redirect your focus from anxious thoughts to the present moment. The 5-4-3-2-1 technique is especially effective:

• Identify five things you can see, such as the colour of the walls or objects in the room.

• Recognise four things you can touch, like the fabric of your clothes or the surface beneath you.

• Listen for three things you can hear, such as distant traffic or birds chirping.

• Notice two things you can smell, whether it’s a fragrant candle or fresh flowers.

• Finally, identify one thing you can taste, like a sip of water or a piece of gum.

  
  

This exercise can take just a few minutes but can significantly shift your focus and reduce anxiety.

4. Gentle / Sensory based Movements

Gentle movement can be a powerful antidote to anxiety. utilising rythmic motions such as rocking, stretching, walking can provide a soothing and regulating addition to managing moments of panic.

Focusing on slow, deliberate motions while being mindful of how your body feels and how you can control your body. This mindfulness can significantly lower anxiety levels especially if you try different methods and types of movement so you can find the most effective and practice them in moments of calm so your muscle memory can take that experience of calm and doing the movement into those moments of panic.

5. Body Scan Meditation

Body scan meditation encourages mindfulness by inviting you to connect with different areas of your body.

To perform a body scan:

• Lie down / sit as comfortably as possible and close your eyes.

• Start at your toes, moving up to the crown of your head, and notice any sensations or points of tension.

• Research has found that practicing a body scan for just 10 minutes a day improves emotional regulation and reduces anxiety.

  
  

6. Cold Water Exposure

Cold water exposure serves as an effective tool to calm the mind. Exposure to cold stimulates the vagus nerve, which helps regulate the body's stress response.

Consider:

• Splashing cold water on your face.

• Taking a cool shower for a few minutes or soaking in a cool bath.

  
  

This sudden change can ground you in the moment. A study found that individuals who used cold exposure experienced a calming effect that lasted for up to an hour after the exposure.

7. Aromatherapy

Aromatherapy can harness the calming properties of essential oils like lavender, chamomile, and bergamot.

You can:

• Use a diffuser to fill your space with soothing scents.

• Or there are things like roll on essential oil applicators, so that you can apply small amounts to key areas such as wrists, for you to smell and focus on the scent and the positive memories they can evoke.

  
  

Research shows that lavender essential oil can reduce anxiety levels by up to 30% when used regularly, promoting relaxation and emotional balance.

8. Deep Pressure

Deep Pressure such as with a hug, use of a weighted blanket, Pushing something heavy etc can be very soothing to the nervous system especially if this is something our body is particularly sensitive to. Using things like sensory profile checklists to identify what your personal sensory profile might be can be really helpful in identifying coping strategies such as the use of deep pressure.

9. Vagus Nerve stimulation exercises.

Stimulating the Vagus Nerve through exercises such as:

• Gargling water

• Drinking cold water through a straw

• Humming a voo sound / singing your favourite song

• rubbing in-front of and behind your ears

  
  

All these exercises can support stimulation of the vagus nerve to help bring a sense of balance back to our bodies.

10. Mindful Eating

Mindful eating invites you to pay attention to the experience of eating. This practice can reconnect you with your body and cultivate calm. One of the reasons this can work is because if we are digesting food we can't be in survival mode as this is an area which shuts down when we are in flight, fight, freeze etc and why we can feel sick if worried.

Something as simple as taking time to suck on something like a mint, a chew sweet or sour food / sweet can feel helpful:

• Savor each bite, focusing on taste, texture, and aroma.

• Chew slowly and notice how your body feels as you eat.

  
  

Practicing mindful eating can help reduce anxiety and support emotional stability.

Finding Balance Amidst the Chaos

Restoring balance and managing panic attacks involves a blend of body-based actions that empower you to take charge. By implementing these ten strategies, you can move towards tranquility. Keep in mind that everyone's journey is unique—patience is key in discovering which techniques work best for you at different times.

If you would like to find out more about how to manage in moments of overwhelm you can visit www.towardstranquility.com to book a free, no obligation introductory chat to see how we can support you to feeling calmer and more confident.