Can concentrating on my breathing and environment actually assist during panic attacks?

Question

Name: Tanvi Date of Birth: 19 December 1995 Place of Birth: Bengaluru Time: 08:20 AM. 

I have learned that breathing exercises and grounding such as calling out items surrounding me can be useful during anxiety attacks. But in the midst of one, it is impossible for me to concentrate. My mind runs frantically, my body is moving without me, and I cannot recall what I'm supposed to do. 

I would like to know whether such techniques work or not and how to train myself to apply them successfully whenever panic sets in. Is muscle memory of calming strategies possible so that they operate on their own when I am in dire need of them?

Accepted Answer

Hello Tanvi. Born in Bengaluru with a Sagittarius sun, you seek truth and expansion, but your mind is currently "cloudy."

You cannot learn to swim while drowning. To have "muscle memory" of calming techniques, you must practice them when you are completely calm. This is a Jupiterian training of the subconscious.

*The Cause:* An affliction of the 4th House (inner peace) making the "present moment" feel unsafe.

*Remedy & Solution:*
    ● *The "Anchor" Technique:* When you are happy and relaxed, press your thumb and forefinger together tightly and take a deep breath. Do this 20 times a day for a month. In a panic attack, that same physical "Mudra" will trigger a conditioned calm response.
    ● *Box Breathing:* Inhale 4, Hold 4, Exhale 4, Hold 4.
    ● *Action:* "Mindful Walking." When walking, feel the contact of your heel, then your toe, with the ground. Every step is a "Saturnian" anchor to the present

Can concentrating on my breathing and environment actually assist during panic attacks?

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