Panic attacks and "Overbreathing" What is a panic attack? A panic attack is a period of intense fear or discomfort, in which four (or more) of the following symptoms develop suddenly and reach a peak within 10 minutes: 1) palpitations, pounding heart, or accelerated heart rate 2) sweating 3) trembling or shaking 4) sensations of shortness of breath or smothering 5) feeling of choking 6) chest pain or discomfort 7) nausea or abdominal distress 8) feeling dizzy, unsteady, lightheaded, or faint 9) feelings of unreality or feeling detached from oneself 10) fear of losing control or going crazy 11) fear of dying 12) numbness or tingling sensations 13) chills or hot flushes A panic attack is actually an entirely natural bodily reaction that is occurring OUT OF CONTEXT.
In response to the idea or feeling that we are in danger we have an instinctual response which produces a sudden surge of adrenaline, and a very intense urge to flee or escape the situation or circumstance.
It is interesting that the intensity of the reaction and the strong urge to escape are things that would ensure your survival if you were truly in danger..
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During a panic attack, your body goes through the same physical processes as it would if you were in real danger.
The fact that the symptoms can arise -- in situations that on the surface anyway, don't make sense -- only makes the situation much more frightening.
Because of these feelings of panic, it's very common to "invent" or attribute danger to the accompanying bodily symptoms..
heart attack, going crazy etc Most of the major panic attack symptoms are actually caused by overbreathing When you begin to fall into a fight or flight response your breathing quickens and becomes more shallow.
As a result:

• Too much carbon dioxide leaves your body.
  
• This makes blood less acidic (Increases your blood Ph level)

This in turn causes:

• Blood vessels to constrict so less blood reaches tissues and brain
• Oxygen remains chemically bound to red blood cells and is not released as easily to the body

Less oxygen to the brain produces many of common panic attack symptoms:

• Dizziness
• Light-headedness
• Faint feelings
• Blurred vision
• Feelings of unreality

Less blood to the extremities produces other common symptoms:

• Feelings of numbness or tingling
• Feelings of Coldness

Over-exerting the chest muscles by rapid breathing can produce chest pain: either sharp or dull.
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Then what happens? After a while your body will try to settle itself again...
the kidneys kick in to lower the Ph level and the feelings will reduce...
but minimal changes in breathing or exertion can set them off again full force.
Panic attack symptoms are not actually dangerous to your body.
These are normal physical reactions to rapid breathing and they happen whenever you overbreathe, for example, when you are laughing or in an animated discussion when you become breathless with excitement.
Overbreathing is harmless Your body is made to handle it.
The symptoms of breathlessness are paradoxical...
you feel like you are suffocating because you are actually breathing too much! A vicious circle Unfortunately, the existence of these natural symptoms/ responses to overbreathing often increases the level of anxiety unnecessarily by convincing the sufferer that something worse is happening! To control the symptoms of overbreathing Slow down the breathing.
Hold your breath a few times in a row for however long feels comfortable (10-15 seconds) This slows down the loss of carbon dioxide.

• Breathe into a paper bag.
  Re-inhale the carbon dioxide.
  
• Best solution: practice deep diaphragmatic breathing.
  Use your full lung capacity

Or...
Speed up the body Vigorous exercise will make your body's consumption and metabolizing of oxygen and carbon dioxide "match " the speed of your breathing.

• Run up and down stairs, do aerobics in place, run or walk briskly.
  

Diaphragmatic breathing How to breath using the diaphragm:

• Sit or lie comfortably, loosen belts or waistbands of clothing.
  
• Place one hand on your chest and the other on your stomach.
  
• Inhale slowly through the nose or through pursed lips ( in order to slow down the intake of breath).
  
• While you inhale, feel how your stomach expands and lifts your hand.
  
• Your chest should inflate from the stomach upwards.
  The hand on your stomach should rise before the hand on your chest
• Exhale slowly through pursed lips to slow the release of air.
  
• Rest and repeat.
  

Practice this pattern of breathing for 3- 5 minutes two or three times per day until it feels safe and familiar.
Use it to break the cycle of symptoms and increasing fear when anxiety triggers overbreathing.
Note: If you are having these physical symptoms for the first time it is important to seek a medical opinion in order to rule out serious medical conditions.
If your doctor tells you that your heart and lungs are fine, your problems are probably caused by anxiety, stress and the resulting overbreathing (also known as "hyperventilation" In addition to controlling the physical symptoms of anxiety, it may be necessary to speak to someone about the life situations or internal stressors that are raising your level of anxiety