Deep Breathing Exercises for Panic Attacks - Day 6: Balance with Nadi Shodhana

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Today’s deep breathing exercises for panic attacks introduce Nadi Shodhana, or Alternate Nostril Breathing, a classic yogic technique. This practice is designed to help balance your nervous system, calm the mind, and provide an effective anchor during moments of anxiety. By focusing your attention on the structured breath and gentle movement, you can interrupt cycles of anxious thought and restore a sense of centered calm.

Scientific foundation: Nadi Shodhana is increasingly supported by scientific research for its ability to reduce stress, lower heart rate, and bring the autonomic nervous system into balance. The methodical nature of this practice requires focused attention, engaging the prefrontal cortex and helping to shift mental resources away from anxious rumination. Studies have shown that alternate nostril breathing can promote relaxation and mental clarity, making it a valuable tool for those experiencing panic attacks.

In this session, you’ll learn how to practice Nadi Shodhana step-by-step, using your breath as both an anchor and a tool for self-regulation. This deep breathing exercise for panic attacks will help you cultivate present-moment awareness, soothe a busy mind, and experience the physiological benefits of balanced breathing.

Continue your journey with us as you build resilience and confidence in managing panic and anxiety. Each day introduces a new skill, empowering you to take control of your well-being.

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Scientific References:

[1] 3 breathing exercises to relieve stress - BHF, accessed July 29, 2025 https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/breathing-exercises

[2] Breathing exercises for anxiety - Priory Group, accessed July 29, 2025 https://www.priorygroup.com/blog/breathing-exercises-for-anxiety