Managing Panic Disorders: Essential Exercises and Coping Techniques

Breathing Techniques

Deep Diaphragmatic Breathing

1. Find a comfortable seated position
2. Place one hand on your chest, the other on your abdomen
3. Inhale slowly through your nose for 4 counts
4. Feel your abdomen expand while keeping chest still
5. Hold for 2 counts
6. Exhale slowly through pursed lips for 6 counts
7. Repeat 5-10 times

4-7-8 Breathing Exercise

• Inhale quietly for 4 seconds
• Hold breath for 7 seconds
• Exhale completely for 8 seconds
• Repeat 4 times

Progressive Muscle Relaxation

Step-by-Step Guide

1. Start with your feet and toes
2. Tense muscles for 5-10 seconds
3. Release tension completely
4. Notice the difference between tension and relaxation
5. Progress upward through body groups

Grounding Techniques

5-4-3-2-1 Method

• Name 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Daily Practice Recommendations

• Practice breathing exercises 2-3 times daily
• Complete full muscle relaxation once daily
• Use grounding techniques as needed during anxiety
• Track progress in anxiety journal

When to Seek Additional Help

• Exercises don't provide relief after 2-3 weeks
• Panic attacks increase in frequency
• Physical symptoms worsen
• Daily activities become impaired