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ANXIETY, FEAR AND PANIC ATTACK MANAGEMENT

WITH THE AID OF CONSCIOUS BREATHING


Problem: e.g. money/finances; person; anger; jealousy; fear; anxiety; depression;
stutter

Anxiety, fear and panic attack management sequence with the aid of
conscious breathing:
1. Naming the problem in 1 or 2 words
2. Awareness of your own thoughts about a certain problem
3. Pronouncing in your thoughts the name of the problem: e.g. 'money'
4. Conscious breathing trigger: breathing [pronounce it silently] (breathe in) calm
(breathe out)
5. Continue to focus your attention on the breathing, and to breathing only, at least
1-2 minutes:
breathe in (breathe in) - breathe out (breathe out) breathe in (breathe in) - breathe
out (breathe out) breathe in (breathe in) - breathe out (breathe out)
or
inhalation (breathe in) - exhalation (breathe out) inhalation (breathe in) -
exhalation (breathe out) inhalation (breathe in) - exhalation (breathe out)
or
1-2-3-4 (breathe in) - 1-2-3-4 (pause) - 1-2-3-4 (breathe out) - 1-2-3-4 (pause) [repeat
the cycle 3-4 times]
or
1-2-3 (breathe in) - 3-2-1 (breathe out)
1-2-3-4 (breathe in) - 4-3-2-1 (breathe out)
1-2-3-4-5 (breathe in) - 5-4-3-2-1 (breathe out)
1-2-3-4-5-6 (breathe in) - 6-5-4-3-2-1 (breathe out)
1-2-3-4-5-6-7 (breathe in) - 7-6-5-4-3-2-1 (breathe out)
1-2-3-4-5-6 (breathe in) - 6-5-4-3-2-1 (breathe out)
1-2-3-4-5 (breathe in) - 5-4-3-2-1 (breathe out)
1-2-3-4 (breathe in) - 4-3-2-1 (breathe out)
1-2-3 (breathe in) - 3-2-1 (breathe out)

Author: Boris Radolovi, dr. med. spec.


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