Breathing into paper bag helps reduce panic by restoring calm breathing and grounding the mind in stressful moments.
RAS AL KHAIMAH: Breathing into paper bag helps calm panic quickly, according to a clinical psychologist who shared simple techniques to manage stress and anxiety during overwhelming situations.
Zobia Amin, Clinical Psychologist at RAK Hospital, explained that panic responses are triggered when the brain senses threat or uncertainty, activating the body’s natural fight or flight system. This can lead to rapid breathing, confusion and a sense of losing control.
She noted that breathing into paper bag helps regulate oxygen and carbon dioxide levels, which can stabilise breathing and reduce the intensity of panic. Alternatively, individuals can cup their hands around their nose and mouth and take slow, steady breaths to achieve a similar calming effect.
Alongside breathing techniques, Amin recommends identifying emotions as a way to reduce their impact. Saying phrases such as “I feel anxious” or writing down feelings can help shift the brain into a more controlled and logical state.
She also emphasised the importance of reminding oneself that panic is temporary. Reassuring thoughts such as “this feeling will pass” can help reduce fear and bring clarity during stressful moments.
Grounding techniques are another effective tool. Simple actions like holding ice, touching textured objects, walking barefoot or focusing on surrounding sounds can reconnect individuals with the present moment and ease anxiety.
In addition, focusing on controllable aspects of a situation can help restore a sense of stability. Directing attention towards personal actions and routines reduces feelings of helplessness.
Breathing into paper bag helps as part of a broader approach to managing emotional wellbeing. Ms. Amin highlighted the importance of self-awareness, self-compassion and positive thinking in building long-term resilience.
She encouraged individuals to practise kindness towards themselves and repeat affirmations such as “I can handle challenges” to strengthen mental balance over time.
