How to Stop a Panic Attack in UNDER 60 Seconds (Dr. Steven Fonso)

How to Stop a Panic Attack in UNDER 60 Seconds | Dr. Steven Fonso
Have you ever had such bad anxiety that you felt like the walls were closing in, your heart was pounding a thousand miles a minutes and no matter how hard you tried you just couldn't seem to catch your breath? In this episode of The Connected Life, Dr. Steve shows you how a SIMPLE breathing technique can stop or prevent a panic attack in LESS than a minute.
Click the link to download Dr. Steve's FREE GUIDE: 7 Essential Steps to Harnessing Resilience
stevenfonso.com

[@jurajchobot]

I used to have daily severe panic attacks since I was 18. My head would turn to the side, I would feel like I am about to levitate and the only thing I could hear was my breath and my heart beat while feeling like I am about to scream. It lasted for quite some time, but I learned to master it. My technique for handling panic attacks: I just imagine a large fire shooting out of my chest into the space in front of me, the more severe the panic attack, the larger the flame. Kind of as if I was a Pokemon Cyndaquil, but I shoot the fire from my chest. It helps me every time as I switched my attention from being in panic to releasing all of the pressure through the fire. Eventually the panic attack burns itself out and the fire grows smaller until it eventually disappears and I am good again.

[@drstevefonso]

thanks for sharing what’s worked for you ❤👊

[@arniekando6846]

Panic attack...I say Thank you Jesus focus on Him and enter by prayer God presence. And the peace of God that passes all understanding will guard your heart. That works for me...seriously.

[@drstevefonso]

Some find genuine peace in connecting with the divine almighty. ❤…and God also gave us a home for our consciousness called our body for us to trust, have a relationship with, and be at peace with. Let’s do both!

[@RenewalCreations]

Amen. Sometimes Jesus is the only one who can break off the fear. Sometimes I can't even breathe and then all of a sudden I am finding myself calling out Yeshua.

[@eca7773]

Whatever works for you...

[@barnabybot]

I found that directly challenging the panic attack to try and kill me. I would say externally, come on then, try to kill me. The logic that my panic attack wouldnt kill me and directly challenging my fear made my panic attack go away forever. After a few goes, my attacks never came back.

[@drstevefonso]

I can totally resonate with that. That strategy is done when someone has enough energy and sense of ‘self’ to be able to take command. For people that have had two or more attacks, it may be a great strategy, thanks for sharing. 😊

[@FranciTurner]

I've done that as well. kill me already if you are going to!

[@drstevefonso]

@@FranciTurneryes! I recall sitting in my chair saying “give me everything you’ve got, finish me if you must, I’m not moving”

[@betyadrydiaz476]

This does not WORK for me. Fighting the panic attack made it even worst.

[@drstevefonso]

@@betyadrydiaz476I think more of an “invitation to consume you” is more the suggestion as opposed to ‘fighting’ it ❤…I agree, if you try to fight panic or anxiety you will lose.

[@sanfo2003]

I think of a panic attack as being a momentary andrenaline dump for no apparent reason. When the adrenaline dumps in it's as if you're trying to run away from a monster but you're not moving. Your heart starts palpitating, you get flush and you can get dizzy. This scares you and now more adrenaline gets dumped into your system making matters worse. You need to stop producing more adrenaline and then that initial dump of adrenaline will fade away and all is well. The key is to stop producing that secondary adrenaline. I'm a Christian and was on a plane when a panic attack hit me, I thought I was going to pass out and got scared making matters worse. It was at that time I remembered Romans 8:28 which says that all things work together for good to those who love the Lord and are called according to His purpose. So I thought oh well if I pass out it would be ultimately for my good so suddenly I didn't care if I passed out or not and I just put my trust in the Lord, and lo and behold I stopped producing that extra adrenaline and the panic attack stopped.

[@drstevefonso]

trust in life…and panic as well as chronic anxiety are interwoven for sure. Thank you for mentioning that. For those that won’t quite resonate with Christian texts, trust placed in the body is also effective which is what this exercise also looks to reinforce. Trust. ❤🙏

[@davidblaske6911]

I used to wake up in the middle of the night heart pounding like a kick drum, sweating ferociously, had to get up out of bed and get away from it every time. I'd been convinced otherwise that the diet will have some effect but a stressful life in the first place, I believe, is even worse in terms of contributing factors. Went on for two - three years every other night or so. Two to three cups of coffee every day and something tantamount to a candy bar every other day for pure sugar more or less. But I've gradually improved over some more time. Always dilute a mega dose of sugar with other foods or it will blast your blood sugars if you go with that alone. Hope that helps.

[@dauman1442]

Finally mental first aid. I could have used this 2 years ago when a co-worker of mine had a panic attack. Thank you ❤

[@drstevefonso]

Really appreciate you taking the time to share that. 👊🙏❤️

[@AngelasJoys]

Vicks Vaporub under the nose. You smell it as you're gasping for breath, realize you're breathing and stop hyperventilating right away.

[@drstevefonso]

lots of fun tools to use. I personally don’t carry vicks around, but if someone wants to carry a little jar, have at er’ 👍

[@AngelasJoys]

@@drstevefonso They have little jars now too. One third the size of the regular jars.

[@deanframe9095]

I do that when I’m driving…..??? Cars. Passing..???

[@drstevefonso]

@@deanframe9095probably not? at least inform me and i’ll stay off the road 😂 …pull over!!! and breathe

[@KatKiwi_]

My dad always say “Stop” like dude you have panic attacks too you should understand

[@yeongchoi2206]

Lmao wrf

[@arifbeg4822]

When panic hits, you yourself don’t understand what’s going on with you. One moment you’re just fine and next moment you’re almost dying. So it’s hard for someone else to understand too

[@kcjd8659]

Lol just like that Bob Newhart skit-“Stop it.”

[@MayimHastings]

I was in the ER one fine 2AM, sick, in excruciating pain and terrified. The nurse was super rude and that was my breaking point (I'm autistic, so it doesn't take much). I started hyperventilating and she kept screaming at me to stop it! That was also the day when i learned that when I'm angry my accent goes from 'mild Atlantan' to 'backwoods Appalachian' 🤣

[@sanchitsharma3260]

​@@MayimHastingsoh god even reading this makes me anxious! I hope you are fine now!?

[@kathleenking888]

One hand on the heart and one hand on the stomach brings the attention from the head to the heart and instantly one is removed from the mind where the thoughts are thought of to generate from and focus on the heart. Now your thought is somewhere other than the head and you can only think one thought at a time but now you are connected to the heart giving you a feeling of safety, security and love. The anxious feelings are the same as feeling of excitement, the subconscious can't tell the difference between both, its a trick of the mind so start telling yourself you feel excited. Guess what the anxious panic will slowly disperse, and you will become more in control again and most of all feeling good. 😀

[@drstevefonso]

Have you thought to do a video on what you wrote? It seems like it could be of value…❤

[@TheStormyDebris]

notes on the breathing method I like to add when you breathe in: "You're smelling the Roses (or your preferred flower or scent" when you breathe out" You're blowing out your Birthday Candles" it helps to latch on to something positive, familiar and centering yourself

[@drstevefonso]

sweet, great addition 👊

[@hellie_el]

i think that's a brilliant idea! ❤

[@drstevefonso]

@@hellie_elyou are a brilliant idea from the universe 👍❤️

[@patriciademol2299]

​@@hellie_el And so do I! ❤

[@Nobody-Nowhere]

Luckily learned how to do it quite fast, after i think 2 attacks. Breathing helps, you cant be panicing if you are berthing calmly. Breathing is connected to your mental state.

[@drstevefonso]

❤

[@Socks53]

First time seeing your video and you showed something I never knew. You made it easy to follow. I do suffer from panic attacks and this is something I will be using. Thanks so much for sharing this information. A lot of people don't know how horrible it is when you are having one. Thanks for sharing.

[@drstevefonso]

appreciate you taking the time to express those sentiments. And if you are looking to upgrade with your breathwork, reach out to me, and I will send you a link to my weekly online breathwork where you can try a session out.

[@mahyndrachettri4141]

Yes exactly

[@jewel1953]

Wonderful help. It feels like you are going to die when you have one. This was so simple. I will remember this.

[@meltedliquefied]

@@jewel1953totally agree

[@mariapapa992]

This actually worked. Thank you do much. I woke up and immediately was in the middle of a whopper of a panic attack, found you dear sir and I felt my attack lessen.

[@drstevefonso]

Thank you so much for posting, and grateful that it added value to you ❤️

[@arifbeg4822]

Panic attacks are terrible, I pray no one ever gets it. It feels almost like a heart attack, pressure on chest and unable to breathe. You start believing you’re going to die next moment.

[@drstevefonso]

thanks for sharing, yeah, you think you’re going down. ❤

[@witz224]

Great video! I used to have panic attacks every time I flew. When I fly now I really focus on my breathing and don’t have any more attacks.

[@drstevefonso]

thanks for sharing. Grounding the self with breath is so crucial, hopefully you are still doing some breathwork for a lifestyle practice?

[@ken7808]

When I experience a panic attack, I get very overheated and short of breath. Then I try to run away from myself, which is impossible. Breathing exercises are of little help.

[@vitorfernandes6747]

​​@@ken7808i feel like youu overheatead.. Feeling very uncomfortable.. Like body cant cool down.. What do you do?

[@roxanne_george]

​@@vitorfernandes6747that sounds like a hormone-unduced panic attack which often accompanies menopausal hot flashes. I used to have them a lot too. They differ from regular panic attacks in that they have no trigger, they just HIT YOU like a ton of bricks out of nowhere. Hormonal replacement therapy helped me a lot, as well as exercise and a healthy diet.

[@xv1c10usx]

im on zoloft but whats helps me when im having one is remembering that you cant die from panic attacks so that calms me down knowing everything is gonna be ok

[@drstevefonso]

yeah, that can be an important piece to remember ❤

[@agamngxt8852]

Had a massive panic attack just now and it helped 😭😭😭😭😭

[@drstevefonso]

hang in there, if you do this for a couple of minutes a few times a day it will drastically assist you. much love ❤️

[@agamngxt8852]

@@drstevefonso I’ve been having an awful few months. I have asthma and ended up in London A&E with a massive asthma attack in august. Had horrible never ending panic attacks after for a few weeks. Tried acupuncture which calmed me down. Then got a really bad chest infection and asthma issues again so I’m on antibiotics and steroids this week and panic attacks came back like 5 per day 😭 the worst is always in the evening because that triggers my anxiety around 21:00 when I ended up at A&E I don’t know how to stop this 😩

[@drstevefonso]

@@agamngxt8852 i hear you, it can really feel like it’s never going to end. Anxiety is often a gateway to us discovery more ways to create inner ease and peace for ourselves. If you make that your focus and just start with that idea, you may find a tiny level of empowerment to continue to find more and more ways to connect with yourself, your ease and your peace.

[@mindywillis6230]

I could have used this on my last flight, thanks for sharing this.

[@drstevefonso]

shoot! let's hope there is not a next time : )

[@hawkscrown525]

@@drstevefonso I have first flight next month...and I started feeling anxious today itself... About motion sickness dizziness. Ear pain....and how I will react before boarding...or going into plane... That anxiety coming into legs which I experienced during one domestic flight is making me nervous. Since I calm myself that return flight was good... But still... Kindly guide

[@drstevefonso]

@@hawkscrown525 the mind is expecting. more pain than pleasure, yet they are entangled in the mind. Please close your eyes and reveal all of the pleasure and benefits to you for feeling anxious while flying. i’ve done this even while their was turbulence on the plane and it completely balanced my nervous system. A balanced mind that sees both pain and pleasure entangled will be resilient

[@elenafrodin6707]

Beautifully explained, thank you for sharing 🙏🏻😊. Very important to help each other!

[@Marykguise]

Loved this!! I’ve never heard of this before! Especially good because you could do it inconspicuously if you need to. Thank you so much!!

[@drstevefonso]

so grateful you enjoyed. ❤️🙏❤️🙏

[@kailiekernaghan-keast500]

Never clicked so fast, BIG thanks!

[@drstevefonso]

Fantastic!!

[@shanececrocks]

@@drstevefonso rr red t

[@Mysha-786]

Thanks so much sir shring this tips wid us it really hellpfull for me n people suffering from claustrophobic attack it really needed

[@soothetv2553]

Great tip.

[@drstevefonso]

thanks!

[@LR-yu3mx]

I used to get panic attacks in the early morning. One thing that helped, is to get up immediately and go make coffee. But sometimes its severe, it feels as if a big iron hand grabs. my chest loke crzmp in my chest. Usually have nobody near to help

[@hannahadams6085]

Great strategy, thank you ❤️

[@drstevefonso]

you're welcome

[@ranimvegas9085]

Life saver video Thanks😊

[@drstevefonso]

grateful it was useful to you. 👍👊

[@1969petiza]

Thanks for this information ❤❤❤❤

[@drstevefonso]

you’re welcome! ❤

[@kristencrowhurst4356]

Okay so this actually helped. Thank you so much!

[@drstevefonso]

so grateful you did the exercise! Thanks for sharing

[@eyebutterfly]

Great advice!

[@drstevefonso]

Glad you enjoyed ❤

[@sakinainfo]

This is one of the position of a muslims prayer... it is definitely very calming and relaxing

[@drstevefonso]

cool thanks for sharing ❤

[@movepauserestore]

Beautiful teaching well done ❤

[@drstevefonso]

thanks very much ❤

[@cv5119]

Amazing informative video....thank you so much.

[@drstevefonso]

grateful you enjoyed. Hope it helps even just a little. 👊

[@IASMINAIABLONCIC-ov3ei]

Thank you!!!

[@drstevefonso]

Thank you for commenting and watching. ❤

[@junerose-sommer5494]

Thank you so much for this information!!

[@drstevefonso]

You are very welcome. ❤Please share if you feel the call 🙏

[@benguay7985]

Ty, this is awesome

[@drstevefonso]

Thank you for saying so. 🙏❤️

[@Jade_902]

Excellent advice. Thank you 😊

[@drstevefonso]

appreciate you coming to the video ❤

[@msprecious3498]

Thanks will try this next time 😊❤

[@drstevefonso]

good as a preventive practice to stay connected to the body as well ❤️❤️🙏

[@em945]

This is great! Thank you. So simple. My brain won't follow too much complexity or detailed lists for some reason.

[@drstevefonso]

grateful you enjoy 😊 🙏

[@aboogieTV]

Wow this just helped me 💙💙 I couldn’t breath for a second but this technique really helped

[@drstevefonso]

Glad to hear that. Here's a simple incremental step you can take as a daily practice soundcloud.com/veressent-life/connect-to-peace-breathing-exercise

[@victoriadescalso6580]

Thank you so much ❤

[@drstevefonso]

you’re very welcome ☺️

[@evejoycelaboralladin4010]

Thank you 🙏🥰

[@drstevefonso]

you’re welcome 🙏

[@lizzgaffneyclark8568]

Thanks trying this now !

[@drstevefonso]

also if you need added support, this is a nine minute version of little more advanced i made soundcloud.com/veressent-life/connect-to-peace-breathing-exercise?.treatment

[@drstevefonso]

soundcloud.com/veressent-life/connect-to-peace-breathing-exercise?.treatment

[@romaineknepp6620]

Thank you.

[@drstevefonso]

presence is the purpose ❤

[@HeronCoyote1234]

My stepson has panic attacks. If I’m with him during one, I will definitely try this. Thank you!

[@drstevefonso]

Thanks for sharing that, yeah the experience as you know can be scary, so it’s great that he has some support ❤

[@parisnj1019]

Thank you man, thank you so much. I had a couple of traumas one after another in a short period of life and after that I struggle with panic attacks often. Recently I could get better with the help of a social worker but still it hunts me from time to time. This technique is going to be an addition for me. Needless to say I go through at least a couple of them for bringing myself back to the present.

[@drstevefonso]

If you have a chance, you might really like this one kzbin.info/www/bejne/hGS3dKavrNSsipIsi=jkH7Wj5t1Tf8-2Zc it will grow your learning and understanding

[@goaskalicefool]

Brilliant instant relief, thank you.

[@drstevefonso]

glad it helped. thank you for sharing that.

[@goaskalicefool]

@@drstevefonso a bit later today I could feel another one coming so I clasped my hands over my puku (stomach/belly button) and took no more than four inward and outward breaths and 'voila', stopped in it's tracks!?! I didn't really even stop what I was doing, so.....kia ora, thank you Doc for openly sharing your knowledge and expertise. I'm so grateful I stopped on your video, the ratio of relief:length of video, was spot on. Mauri Ora!!! X

[@erleonek]

Thank you, this actually worked right now

[@drstevefonso]

super. 🙏

[@ggstylz]

Embracing the anxiety and completely welcoming it, or any other unwanted symptoms is by far the quickest way to mitigate them. Distractions and resistance fuels these. It might feel counterintuitive but relinquishing control is key.

[@drstevefonso]

Thanks for commenting…clarification for others is that completely welcoming a symptom is not appropriate when someone is feeling their life being threatened. Fully welcoming it happens when you’ve advanced through a stage where your start point is empowerment. Someone feeling victimized in the early stages of healing will not welcome anything ❤

[@ggstylz]

⁠You’re probably right. Completely welcoming panic might be an advanced approach. This is why I believe that it’s paramount in introducing people to exposure therapy, and pointing out that resisting panic will only make things worse as early as possible. It doesn’t need to be perfected over night, but not knowing that resistance is counterproductive isn’t helpful either.

[@drstevefonso]

@@ggstylzand i think that’s the point of community. Not everyone can cover everything at all times. And if you’re inspired and think you add a new layer or piece to the puzzle, those that are ready to hear, will embrace it. I hope you continue to share your successes and strategies so that those students who are ready to receive will do just that and have their life improved by you. ❤

[@ggstylz]

@@user-zk8ck3my3l I’m not sure if you’re replying to me or the OP.

[@Monkeyland03]

Thank you, Dr. Steven Fonso. 😃

[@drstevefonso]

you’re welcome 😉

[@Monkeyland03]

@@drstevefonso Dr. Steven Fonso, I would like to ask did you invent that technique yourself?

[@drstevefonso]

@@Monkeyland03 it’s a collection of data from my mentors and clients over 2 decades worth, some influences were, chiropractic neurology principles, donnie epstein, maria szepes, my 12 years kundalini yoga, zen, etc..great question! thanks for asking

[@FranciTurner]

I would make sensory changes. Drink something cold. Say that it is cold. See the color of the drink. Drink something warm. Again, say that it is warm, see the color of the drink. Say the color. Stare into a bright light bulb, then turn off the lights. Scratch my legs, then rub them. Etc. I had panic disorder for years. I still struggle with anxiety but I no longer have panic attacks.

[@drstevefonso]

❤ one of the reasons for this video was to be a starting point to have someone build a relationship with their body. There are thousands of things people can do to distract themselves, i wanted people to be able to develop a skill

[@shivisharma8954]

Thank you

[@drstevefonso]

you’re welcome ❤

[@renee290]

I could if used this years ago, thank you for sharing. I have this problem just about every day in some way

[@drstevefonso]

If you've moved beyond this, consider playing with this one that I made for people's everyday life. kzbin.info/www/bejne/opCVdK1tdqtootU

[@angelinaubag1807]

Nice video

[@drstevefonso]

thank you very much, it seems to be serving well for the most part, and that’s really inspiring. We have 104 videos planned for 2022, so hope you enjoy those 😁

[@happyshortss47]

Wow, it worked like a magic to me 🎉 Thank you

[@drstevefonso]

awesome !

[@GingaFairbairn]

Thank you so much for posting this video. it is a simple exercise which is very effective. I have practiced and found it very helpful. This can be also part of daily practice to maintain stress levels in balance when strong emotions arise. I appreciate you

[@drstevefonso]

grateful you enjoyed ❤

[@CJ-jq4lv]

I like the looked at and name out loud 5 things you see around you. It helps engage prefrontal, it works also.

[@drstevefonso]

yes! grabbing certainty of what you know to be true in the moment. Love it.

[@Prettywoman138]

This seems to be a different type of panic attack. What you describe is a stress attack, not really a “panic attack”. A real panic attack is feeling dizzy, sweating, weak, possible nausea. If this happens, put your face under cold water, take off your shoes, rub arms from elbows to wrist and focus on your breathing.

[@drstevefonso]

lots of strategies out there…this is but one ❤

[@tahmidefaz6804]

Works for me

[@angiej9414]

Thank you. I used this today and it helped calm my nerves.

[@drstevefonso]

glad it helped.Please share with others : )

[@Dani-ICU-RN]

ICU RN here.. I used to do that to patients families or patients. Except for the hands on the stomach thing,TY . New idea. 😊😊

[@drstevefonso]

oh cool. They sure are blessed to have you ❤

[@indarwatibudiastuti5155]

Thank you, Doctor. You handsome and smart

[@drstevefonso]

wishing you well ❤

[@HeronCoyote1234]

Not only do you explain WHAT to do, you explain WHY to do each steps

[@drstevefonso]

thanks for watching ❤

[@amalprasadma7385]

Thank you from India🇮🇳

[@drstevefonso]

you’re welcome ☺️

[@TheOrganicCookingTwins]

my doctor who does acupuncture taught me effecting the top of the head where vagus nerve is and showed how to do it in here.

[@magic666z]

thanks

[@drstevefonso]

you’re welcome 🙏

[@eleena1035]

How isn't this technique viral already??

[@drstevefonso]

❤️🙏 thank you 🙏 ❤️

[@matthewlepak2878]

Thank you Jesus bless!

[@drstevefonso]

you’re welcome

[@Karenpayne47]

You mentioned quickly building a repore…could you do a video on this? It is so helpful at building a level of trust in a short space of time, and I haven’t a clue how to do it.

[@drstevefonso]

It’s a fantastic request. I’ll see what I can do, possibly on a LIVE, so if you feel okay to subscribe then you’ll be notified ❤🙏

[@AshleyLebedev]

This is very good. So is, learning by heart, Parasympathetic breathing or pranayamic breathing. If you truly need to stop something in tracks, take a pinch of Ashwaghanda & lavender flower

[@drstevefonso]

thanks for adding value ❤

[@suepeters4194]

I get panic attacks while driving so this technique wouldn’t work for me. While having an attack, my breath is shallow and I try to deep breath but I can’t.

[@drstevefonso]

I have done it with my wife while driving, she was panicking, and as she kept her eyes on the road, she really accentuated a slow breath in the belly, we try for 7 seconds inhale, 7 exhale

[@lory_luna5186]

I’m to go on my first flight by myself. So i’m hoping everything goes well but this really helps thx

[@drstevefonso]

how did it go?

[@lory_luna5186]

@@drstevefonso pretty good

[@babsk4071]

❤EXCELLENT-Feeling of a CONNECTION HELP TOO.. The Studious could have done the Same.. I’ve done this in my Customer Service job as well✌️

[@drstevefonso]

connection ❤

[@rachelpops9239]

Meditation especially the rosary helped me

[@drstevefonso]

yes! a great two for sure❤ Interesting story, my 92 year old grandmother had a hip replacement and had huge blood cysts that kept swelling, she did the rosary, it burst and fully healed in one day

[@IIAWE]

I had a panic attack and was admitted to the hospital. Never want that again. I stay on top of my mental health.

[@drstevefonso]

💯 👍🙏

[@marveldc2452]

Thank you mr. though the video posted 2 years ago.you are replying to all the comments even now.

[@drstevefonso]

Hey, life is for participating! i do the best i can with what i’ve got. have a great day 🙏

[@marveldc2452]

@@drstevefonso Doctor... Panic attack hurts my mind and heart too much.. I had covid before 4 months.from that i'm having anxiety and panic feeling.

[@drstevefonso]

@@marveldc2452 i do have a great little online course that is very reasonable fee for anxiety. would you like me to give you the link to that? it’s a course i created for my patients.

[@drstevefonso]

@@marveldc2452 how ya hanging in there? what do you need

[@anthonydavis9382]

Starting to get these attacks every day now and i don't know why. They're starting to piss me off. And now I'm stuck consciously breathing. Sob

[@amj0215]

Wow...this really helps🙂 Thank you so much🙂

[@drstevefonso]

you’re welcome, grateful you came upon our channel

[@nicrando5223]

For anyone that doesn’t like imagine your whole family and the first crumbling away and you were on the love of the world

[@indigobunting2431]

You are so hectic! I cannot possibly focus on four things at once, especially not when terrified. "Activating presence" means nothing to me.

[@drstevefonso]

great observation. Don’t do this exercise when you are terrified then, do it as a preventative when you have less defences up. Also, is there a question within your comment?

[@christinebuckley6106]

I also suffer with panic attacks after thirty years they've returned must be because of menopause I've recently started wearing Hrt patches please God they will help

[@drstevefonso]

fingers crossed…and if you would like any help with it, you can schedule a call with me at veressentlife.com and you will see discover call. Hope is the first step…then the action around it is to create a plan for your healing ❤️‍🩹

[@p.steven2413]

Thanks , I will Try This ! I sometimes get upset with my Anxiety , and it is difficult Today for my Doctor to Prescribe " Ativan " that Works very Quickly for me and my Mom was on It Her Whole Life ! Thank You so Much and Stay Blessed 😇 🙏 🙏 🙏 Bye .....

[@drstevefonso]

all the best on your health journey 🙏❤️

[@shellyboob4630]

I had my first (that im aware of and it realy scared me.iv been having a lot to deal with on the run up to it. Luckily I have a gem of a partner, who saw me through it.❤🎉❤ By the way your stunning!

[@katashley1031]

For me, having something alkalizing or a glass of whole milk stops them. I also breathe through the left nostril, the cooling channel, and use a far infrared heat lamp on the thyroid. With those 3 steps, even hormonal anxiety is gone in moments.

[@jtkyber]

I started getting panic attacks and other bad neurological symptoms immediately after (actually during) trying IV therapy (glutathione, COQ10, etc.) I don't think I ever even come close to having a panic attack before that, but now I can barely walk the neighborhood without feeling like one could come on. It usually comes with the feeling of my brain wanting to shut off and my nasal passage closing up. It's so weird, and was very extreme the first couple weeks. I couldn't even sleep because it felt like I was going to pass out or fall into a coma instead of fall asleep. I'll try this technique if I feel like a panic attack could be getting close again. One thing that seems to help me slightly is a cold pack on the forehead

[@drstevefonso]

thanks for sharing that

[@djjoel1]

I like how happy the girl in this video is

[@drstevefonso]

she is, she breathes well. Lots of oxygen 😁

[@louisk319]

I read somewhere that if you force your mind to focus on something external that itll calm a panic attack. When mine come I grab a piece of ice and close my fist around it. Then i take the cold melted ice and put it on my face. This seeems to help me.

[@drstevefonso]

that’s a great point. one of my mentors taught years ago about people that tend to be “externals” - find peace outside of themselves, even thinking way in the future, whereas “internals” derive peace from the past. Read “Seekers code” by donnie epstein for more info on that 👍👊

[@aicinema13]

I got a panic attack just, watching!!! Opps! Personal space & and touching, these are 2 things that will absolutely spark a panic attack for me.

[@drstevefonso]

Thanks for being seen by commenting. ❤️ I am assuming you recognize those are vital elements to having intimacy in relationship?

[@aicinema13]

@drstevefonso OH, totally agree! Do you recognize that personal space & touching can be triggering or exacerbated during panic attacks?

[@drstevefonso]

@@aicinema13i guess it would partly depend on how helpless someone feels in the moment. When we feel deep helplessness, there is little “ego” to defend your space or even decide what you like or don’t like, help overrides what you like or don’t like….the more a “self” is on board with your experience, the more the ‘self’ controls what she likes or doesn’t like…does that make sense? In summary, the more helpless, the more you turn yourself over to being helped, the more empowered, the more want control of the situation…it’s a sliding scale of powerlessness and powerful.

[@aicinema13]

@drstevefonso Doc, that's a pretty perfect analogy for life in general. Panic attacks are pure. Pure pain in the bum, but pure non the less. There isn't room in my panic attacks for anything, but panic attack. IDK if you've seen the brain activity & vitals during a panic attack, but it's wild. Or at least mine were. For those who suffer from anxiety and panic attacks, I wish everyone knew it wasn't their fault. It's a whole brain & body action. I'm literally in the passenger seat, currently not in control of the "car".

[@waffles1ca]

The best investment a person can make is to practice a breathing exercise regularly and before you need it, practice regularly. Breathing and or progressive relaxation.

[@drstevefonso]

💯

[@waffles1ca]

@@drstevefonso in 2007 I was having an anxiety attack probably 5 days a week, a psychologist made a cassette tape with me where she narrated step by step progressive relaxation, I practiced this at first 3 times/day ten 2 times/day eventually I would run the tape when I felt myself ramping up now all I need to do is focus on breathing and I am instantly relaxed, can get to sleep generally in about 3 minutes, love a visit to the dentist. I’m now having a great life. I appreciate your work to help people get and live well. If people believe it will work for them it will work for them. 🙏

[@drstevefonso]

@@waffles1calove that…and a testament to your commitment and doing the work with guidance. Beauty. 👍

[@amyg8792]

Just making myself focus on something else like a tv program and acting like nothing was happening helped (or listening to someone talk to me about anything except the panic attack)...and also putting very strong peppermint gum in my mouth.

[@drstevefonso]

I love that you mentioned those, and one of the benefits beyond this particular somatic type of work is that it trains us to develop a relationship with our bodies ❤️🙏

[@123f89]

Can you please give me a quick tip to do right before doing public speaking/presentations

[@drstevefonso]

yes. before public speaking, make sure you identify anyone in the room if possible, which you think knows more than you. Once you identify them, stand tall and breathe into the front of your body and remember that every person is brilliant in the areas they value the most, and dense and slow in the areas they don’t value. You have unique perspectives to offer and so do they, AND they don’t know all of the nuances that you do.

[@mohannedishaq5797]

I disagree. I been having panic attack fisorder and anxiety. All therpaist told me when u have panic attack dont do anything let fear and symptoms comes. If u do breathing or anything u are teaching u mind tht theres real danger so u need breath to overcome danger just let symptoms come. Float with it

[@drstevefonso]

I would encourage people to do that when they are further along in their healing process, and also that strategy assumes you have an ‘observer’ available to observe. In a real panic attack the mind needs certainty, order, and directions from outside of itself. As one moves along the journey with greater levels of energy and resourcefulness, the next stages involve more allowing and letting go and relaxing into it, as you’ve already realized your not going to actually die.

[@Floridacop911]

What about when you are driving and have bad attacks

[@drstevefonso]

great question, obviously hands off the body, pace your breathing 7 inhale, 7 exhale promotes alpha brainwave (conscious relaxed)…and keeping in mind that panic while driving is difficult to make a new choice just because of the actual panic, so practice before hand is best so you actually have a skillset that has been cultivated to use in emergency

[@Floridacop911]

@@drstevefonso thanks so much

[@drstevefonso]

@@Floridacop911 no problem

[@Dani-ICU-RN]

Hmmm. I shall try

[@drstevefonso]

it’s pleasant enough. Thanks for giving it a go ❤ Wish you peace and ease 🙏

[@DeenForEver14]

I have an important question about anxeity subject, can physical activity increase levels of serotonin and dopamine and other anti-anxeity chemicals in the brain just like medications? Im looking for an answer to this question a lot of a time...

[@drstevefonso]

www.apa.org/topics/exercise-fitness/stress

[@ToBeAnnounced2024]

Never heard this before but can def see how breathing from diaphragm is much better. Breathing exercises help. Another trick.. if you are hyperventilating.. sit down same way as this woman. Lean forward, resting elbows on knees.. the only place you can breathe in this position is from the diaphragm, which will calm breathing as well if you are panicking and can't get breath under control.

[@drstevefonso]

thanks for adding this ❤👊

[@snoopycharlie8718]

Too much o2 makes panic worse. Breathing into a bag helps instantly.

[@drstevefonso]

❤we are slowly working to controlled, present breath

[@LouLouTwoToo]

I’m going through radiation and I can’t move during treatment. I’m on my third treatment and have had a panic attack each time. Since I can’t touch my stomach or move do you have any tricks?

[@drstevefonso]

Oh geez, thinking of you and hoping for a great recovery. My suggestion would be to close your eyes and focus on pacing your breath, 7 seconds in, 7 out or 9 in, 9 out. The 7 will promote alpha brainwaves to relax and the 9 will promote a deeper presence and relaxation.

[@abeerafazal6700]

My mothers gets panic attack so next time I'm gonna help her like that..

[@drstevefonso]

perfect 👍 ❤

[@kristjanveski]

Does this help with anxiety attacks linked to caffeine intake earlier in the day?

[@drstevefonso]

I can’t say that this exercise will alter the biochemistry/hormone changes from the caffeine, regardless, grabbing more parasympathetic/vagal activity will at least temper some of the associated stress response.

[@hollowpoint7604]

I been having panic attacks for 5 years and it's getting worse this feels horrible my panic symptoms are shortness of breath,heart palpitations, metallic taste in my mouth my hands/fingers start to cramp I get dizzy and I feel like passing out and I have this fear I can't shake off.

[@drstevefonso]

I hear you. Ask me a question.

[@hollowpoint7604]

@@drstevefonso I had to call the paramedics because I had another full blown panic attack.

[@hollowpoint7604]

@@drstevefonso I just want these panic attacks to stop.

[@drstevefonso]

@@hollowpoint7604 get your check up, then let me know when you are feeling a little more sane. most of the work that needs to get done for chronic attacks is outside of the actual attack.

[@hollowpoint7604]

@@drstevefonso I had to take a Xanax my symptoms are shortness of breath my has start to cramp I get light headed my chest starts to hurt I feeling like passing out and I have this horrible metallic taste in my mouth and I have this fear I can't shake off.

[@Kapalkaranagamer]

Can it be useful for claustrphobia

[@drstevefonso]

Great question. In theory, you could use this type of exercise while thinking of a claustrophobic scenario to “play out” in your bodymind the essence of peace within a tight situation. 👊❤️