Relaxation

We can overcome some of the physical symptoms of anxiety by employing relaxation techniques, such as meditation or deep breathing

A simple deep breathing strategy is outlined below. By practicing these steps we can become adept at avoiding the onset of panic and reduce some of the unpleasant symptoms of our anxiety disorder.

Start by lying on your back or standing up straight. You might also want to sit up straight in a chair, if you find that more comfortable
Put your hand just above your abdomen
Begin breathing normally and note whether your hand or chest rises.

If you are breathing properly, your stomach area will rise in tandem with the expansion of your diaphragm.
Slowly breathe in through your nose and count to five. While you are doing this, gently push your hand up with your stomach.
Hold the breath and count to five. (You may wish to try counting 'one elephant, two elephant etc.') to maintain a steady rythmn.
Exhale through your mouth slowly whilst counting to five. Gently push back down on your stomach.
Repeat this breathing pattern for five minutes
If this triggers an anxiety attack then only do it for as long as you feel capable of
Try and increase the length of time that you perform the exercise each day until you can manage five minutes at least twice a day.
With continued practice, you will soon begin to breath naturally in this manner.
Once you become familiar with this exercise, you will be able to call on it while experiencing anxiety or at the onset of a panic attack. This should provide some relief.