How do you catch your breath after an anxiety attack?

Here are some techniques you can try to catch your breath after an anxiety attack:

1. Breathe slowly and deeply: Lie down in a comfortable position and place one hand on your chest and one hand on your stomach. Inhale deeply through your nose, allowing your belly to rise, pushing against your hand. Exhale slowly through your mouth and feel your belly fall. Continue this breathing exercise for a few minutes.

2. Focus on a calming object or image: Find an object nearby, such as a candle flame or a picture, that brings you comfort. Focus your attention on the object, notice its details, and try to clear your mind of any racing thoughts.

3. Practice progressive muscle relaxation: Sit in a comfortable position and tense one muscle group at a time for 5-10 seconds, then release. Start from your feet and work your way up to your head. This can help release physical tension and calm the mind.

4. Drink cold water: Splashing your face with cold water or drinking a glass of cold water can help to slow down your heart rate and provide a sense of freshness.

5. Practice mindful meditation: Close your eyes and focus on your breathing, paying attention to the sensation of air flowing in and out of your body. As your mind wanders, gently bring your attention back to your breath.

6. Get fresh air: Open a window or step outside for a few minutes to get some fresh air. Fresh oxygen can help to improve your breathing.

7. Seek support: If you are struggling to manage your anxiety on your own, talk to a friend, family member, therapist or counselor.

Remember, anxiety attacks can be scary, but they typically pass after a few minutes. Try to focus on calming yourself and taking deep breaths until the symptoms subside.