PANIC attack. Who else needs 'cooling' to help with a panic attack?

I only discovered that this worked for me under 6 months ago. I needed to 'cool' my mouth. I didn't really realise I was cooling it either until about 2 weeks ago.

What a weird thing I need to carry in my bag just in case. A pack of gum. I figured it was the minty taste that eradicated any other flavours in the mouth (and yes that can help when I feel panicked from food) but there is something else.

Mint is cooling. It cools the mouth down.

BUT buying gum all the time has some down sides

- the cost mounts up

- the plastic isn't great for the environment

- IF i run out or cannot find it it creates a worse attack

- it becomes a latch, something I am attached to which can create its own issues

The photo you see above is a yoga technique called SITALI. Its focus in yoga (pranyama/breath) work is to cool. Many of its benefits around cooling in the body are linked to stress and anxiety, as well as having a moment to mentally 'cool off' from a situation and address it later with a 'cooler head'.

SITALI BREATH

It is a very simple breath- which doesn't focus too much on breath.Ill explain what I mean. Often people with anxiety are told to focus on their breathing to help rid of the attack. That's great for some people but having that focus only made me feel worse. Tight chested. Feeling the need to control something else. A pressure.

When doing SITALI breath the inhalation and exhalation are completely different, and our focus is on the sensation of coolness (mine anyway)instead of counting or measuring the depth of breath.

HOW TO DO IT

If you can curl your tongue like in the photo do this. If not do not worry. Placing the tip of your tongue on the roof of you mouth and curling it this way has the same effect.

Inhale through the curled part of the tongue. Bring the tongue inside the mouth and close the mouth.Exhale through the nose.

It is as simple as that.

DURATION

In a yoga class of an hour, pranyama (breath work) can vary from 3mins-10mins of even more. It is normal for beginners to be working at around 2-3mins.

Breath in as you would your natural breath, and the same with the exhalation. You do not need to think of taking any more oxygen in. You may subconsciously take in more with the need to cool and that is completely fine.

I would recommend trying this breath for a few minutes once a day, if possible, or a few times a week so when a panic attack arrives it is comfortable in the body.

Try the breath in a positive environment and praise yourself for trying it no matter how hard it may have been on that day. This will charge this breath with a positive aura which your body will take on when using it as a coping mechanism.

Practice at home to get used to it, and work on feeling comfortable around others should you need to do the breath work in public. You can always practice doing it holding something in front of your face (lie a book) to hide this a little. Work on feeling comfortable however works for you so the breath will support you in a panic attack and not add to it.

BENEFITS

- you can do it anywhere without the need for equipment.

- no cost

- can be adjusted to your needs of inhalation, exhalation and

duration

- reducing or elevating anxiety

Let me know how this works for you and if you have any tips that work for you.

You are strong and you have got this. You are not alone. If you ever need to PM me I am always available and will get back to you ASAP

Travel the world and spread magic where you walk.