Here's a video clip of me and my dog Casey demonstrating Pigeon pose. In panic attacks, I've found that the psoas gets overactive. I've found relief from doing yoga. Poses like Pigeon pose help stretch the psoas so we can get on with our day.
Walking meditation is also helpful during a panic attack. I know it's hard to get out of the house, but fresh air is good for us, and it's also good to use our peripheral vision --most of us overuse our focal (reading) vision with all the electronic devices we own.
Be sure to use soft focus while walking and looking at your feet. Soft focus helps activate peripheral vision, as does noticing what is happening in your peripheral vision.
Another big help is to fit in some high intensity aerobic exercise regularly (during non-panic attack times is best I find.) Think of being calm as like having money in the bank, and being stressed as like withdrawing money.
High intensity aerobic exercise (provided your doctor okays it) puts money in the bank so that you don't overdraw your account and go into panic attack mode. Dr. John Ratey discusses how effective this is to reduce anxiety in his book Spark.
Other things that add to your bank account of calm are yoga and meditation.
Are you in pain? Do you ever get overwhelmed by your emotions? What if there was a quick exercise to help with both? Only 92 seconds until you feel better? Would you use it?
Here's a video of me demonstrating a pain and emotional relief technique. I hope it helps you. If you want to know more about it, it's based on Touch for Health. Touch for Health is specialized kinesiology, which is also known as energy healing. Specialized kinesiology is a simplified cross between chiropractic and Traditional Chinese Medicine using acupressure. I teach Touch for Health, as well as another type of specialized kinesiology, PanHarmonic Healing, which helps release emotions far more deeply and effectively, layer by layer. I highly recommend specialized kinesiology--it's what's helped provide me relief from anxiety, depression, pain, PTSD, and autoimmune illness.
I wanted to share this research on reducing Gal-3 with Modified Citrus Pectin (MCP): "Gal-3 research is one of the fastest growing fields in medicine today, with compelling data and large-scale studies continuing to demonstrate the multiple ways in which overexpression of Gal-3 fuels the development and progression of cancer, cardiac failure, organ fibrosis, neurodegenerative disease, arthritic illnesses, immune dysregulation and other conditions."
So many of our illnesses are due to inflammation, and MCP looks to help quench the fire on inflammation.
Studies have shown that believing that our stress response is harmful to our health can stress us enough to kill us prematurely. So rather than putting a negative spin on the word stress, how about a big old smile? As health psychologist Kelly McGonical points out, belief that stress is bad for you is the 15th leading cause of death in the US. People who experienced a lot of stress, but who didn't believe that stress is harmful had the lowest death rate in the study, lower even than the people with the lowest stress levels.
While some of us may worry about our stress response, it's not all a hardship for the body. In fact, part of our stress response is to release oxytocin, which causes us to reach out to others for support and inspires us to notice others' stress so that you can support others. Not only that, but oxytocin acts in the body to protect us from the effects of stress. It's anti-inflammatory and helps our blood vessels stay relaxed when under stress. Oxytocin also helps the heart repair itself. So your stress response strengthens your heart. We have biologically built-in ways to develop stress resilience when we reach out to others. So take heart.
You can find Kelly's talk here: