How to stop panic attacks

To help stop panic attacks, Andrew Huberman provides several techniques that could be effective:

1. Physiological Sigh: A quick method to calm down involves a double inhale through the nose and an exhale through the mouth. This can be the fastest way to slow your heart and calm down since the second inhale helps pop open collapsed air sacs in the lungs, facilitating the offloading of carbon dioxide 1.

2. Extending Exhales: Mastering heart rate through breathing techniques, particularly focusing on extending exhales, can be a useful strategy. Extended exhales can quickly bring your heart rate down, which can prevent the onset of panic attacks 2.

3. Grounding Techniques: Changing the focus from internal panic to external reality can also help during a panic attack. Grounding oneself by placing hands on a stable surface, paying attention to the time, or examining the details in the surroundings can shift attention away from the panic and thereby reduce its intensity 3.

   Breathing Techniques

   Andrew Huberman

   Kevin Rose

   Andrew explains the power of a simple breathing technique that can quickly calm the mind and reduce stress. By focusing on the inhale-exhale pattern, we can open up our lungs and release carbon dioxide, leading to a calmer state of being.

   

   The Kevin Rose Show

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4. Cold Exposure: Another method for increasing the stress threshold involves deliberate cold exposure. This practice teaches you to control your breathing and stay calm in stressful environments. Although it's useful for building stress resilience, people with anxiety or who are prone to panic attacks should approach cold exposure with caution 4.

5. Awareness of Carbon Dioxide Levels: Understanding the balance of oxygen and carbon dioxide is important. Breathing exercises that ensure adequate exchange of these gases can prevent the buildup of excess carbon dioxide, which can induce panic 5.

Always consult a healthcare professional for personalized advice and to ensure these methods are appropriate for you, especially if you have any underlying health conditions.

In addition to the techniques previously mentioned, Andrew Huberman and other experts on the Huberman Lab recommend the following strategies to manage panic attacks:

1. Dissociation of Mind and Body: Deliberately placing oneself in a situation with increased adrenaline, then mentally calming oneself while the body remains activated, is a practice to increase stress threshold. This dissociation can turn overwhelming feelings into manageable ones through activities like cold showers, high-intensity exercise, or breathing exercises 1.

2. Respiratory Sinus Arrhythmia (RSA): Learning to extend your exhales can help you master your heart rate. Extended exhales are especially useful for calming your heart rate down quickly in situations like between martial arts rounds or before a panic attack by engaging the phrenic nerve and the diaphragm in a more controlled manner 2.

3. Changing Salience: Grounding yourself by paying attention to external details such as the time, shapes of objects, or physical sensations can change the focus from internal panic to external reality. This can help to prevent panic attacks by altering what's salient or top-of-mind 3.

   Managing Stress Capacity

   Andrew Huberman

   Andrew shares simple tools to manage stress capacity by dissociating mind and body in a healthy way. This involves deliberately placing oneself in a situation where adrenaline is increased and then calming oneself mentally and emotionally. The key is to learn to relax the mind while the body is very activated, which can raise the stress threshold or capacity.

   

   Huberman Lab

   Tools for Managing Stress & Anxiety | Huberman Lab Podcast #10

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4. Cyclic Hyperventilation: Cyclic hyperventilation, deep inhales, and exhales can increase alertness and energy by boosting epinephrine levels. This technique is similar to Wim Hof or Tummo breathing. However, it is worth noting that those with anxiety or prone to panic attacks should be cautious with this approach 4.

It is important to approach these techniques cautiously and consult with a healthcare provider before starting any new stress or anxiety management practices, especially if you have a health condition that could be affected by them.