EXERCISES TO RELIEVE PANIC
Key to relieving panic is learning to release tension in the spine. In the lower back, rib cage and neck. This is an easy seated exercise routine which involves very little risk. The chest exercise highlighted in bold lettering below is the very best single exercise to release tension due to panic attacks.
Begin by releasing tension in the lower back: Sit toward the front of your chair, legs apart with your knees directly over your ankles. Toes will be pointing slightly out.
The rib cage is the main area affected by anxiety: Sit in the middle of your chair so that your waist is not touching the back of your chair, both feet flat on the floor with your toes pointing straight ahead with your legs positioned hip distance apart.
Finally release tension in the top of the spine: Continue sitting in the center of your chair with your back straight, both feet flat with toes pointing straight ahead and your legs hip distance apart.
Begin by releasing tension in the lower back: Sit toward the front of your chair, legs apart with your knees directly over your ankles. Toes will be pointing slightly out.
- Tilt your straight spine forward and rest with your elbows on your knees. Place the back of your head in line with your lower back. Imagine that your spine is relaxing in a long straight supportive channel with each of the bones of the spine resting fully and independently supported. Concentrate on breathing into your lower back, relaxing the joints completely.
- Lift your torso so it is upright. Keep your back straight as you gently circle your spine in each direction.
The rib cage is the main area affected by anxiety: Sit in the middle of your chair so that your waist is not touching the back of your chair, both feet flat on the floor with your toes pointing straight ahead with your legs positioned hip distance apart.
- First release tension in your shoulders by squeezing your right shoulder up and pulling your left arm down. Turn your left arm so that you palm faces forward and back 4 times. Keep the right shoulder tightened up by your ear. Reverse.
- Simple and effective exercise to relieve chest tension: Bring your right arm directly forward at a right angle to your body. Imagine it is a clock hand pointing to 12 o'clock. Move your arm 30 degrees to the right as if it is pointing to 1 o'clock. Place your left arm back behind you in the same line as the right (your left will be pointing to 7 o'clock.) Stretch the back arm backward and then the forward arm forward. Repeat another 3 times for a total of 4 repetitions. Reverse. If you experience any pain or discomfort, lower the arm till it disappears and continue with the stretch.
Finally release tension in the top of the spine: Continue sitting in the center of your chair with your back straight, both feet flat with toes pointing straight ahead and your legs hip distance apart.
- Place your hands around your neck forming a bowl for your head alone to rest in. Roll your head around the bowl several times in each direction. Don't move anything from the neck down.
- Pull your head back with your chin slightly tucked. Turn your head to the right and left, taking time to breathe at each far point.