How to breathe through a panic/anxiety attack. Turning your attention from your anxious mind to your breathing can be highly effective in battling an anxiety attack. Summary: – Ten deep breaths, breathing into your belly. Four seconds on inhale, six seconds holding full breath, 5 seconds exhale. – While holding breath visualize oxygen filling your bloodstream, and cleansing your body. – On exhale, bring your attention to the four areas of tension: your jaw, your neck, your shoulders, and your hands. As you exhale, feel each of these areas of tension relax. – Understand that the relief is not instantaneous. It may take more than five breaths to begin to calm down, but stick with it.
