How Anxiety Shows in The Body (live EKG)

Have you ever experienced the feeling of not being able to breathe, even though everything around you indicates you're safe? As an anesthesiologist, I've frequently encountered patients expressing a sense of panic despite having adequate oxygen levels and proper breathing support. It wasn't until I faced a similar experience underwater that I genuinely understood this sensation and the difference between clinical measurements and personal panic.

During a challenging SCUBA dive in the Galapagos Islands, 100 feet underwater and surrounded by hammerhead sharks, I suddenly felt unable to breathe. Despite knowing intellectually that I had sufficient oxygen in my tank, the physical sensation of panic was overwhelming. This episode profoundly changed how I approach patient care, especially for those experiencing anxiety and panic.

Understanding Panic and Anxiety

Underwater, my nervous system experienced conflicting signals: my parasympathetic system (rest and digest) was activated, yet my fight-or-flight response was simultaneously triggered. This paradoxical state mirrors the feelings patients often describe while connected to a ventilator during surgery. Your body’s first signal of danger is often rapid, shallow breathing, which can quickly escalate into more severe physical symptoms like increased heart rate and feelings of impending doom due to adrenaline release.

How to Manage Panic and Anxiety

Drawing from this intense personal experience, I've developed practical steps for managing anxiety and panic effectively. Here’s what you can do:

1. Listen to Your Body: Identify the shift to rapid, shallow chest breathing early. Recognizing this initial stress response can help prevent escalation.
2. Regulate Your Breathing: Actively focus on slow, deep belly breaths. Breathing and anxiety are deeply interconnected—regulating your breathing can significantly reduce anxiety.
3. Count Your Breaths: Counting 5-10 slow, deep breaths over 1-2 minutes can significantly reduce the fight-or-flight response, although it may feel exceptionally slow at first.
4. Focus on Nature: Concentrating on a calming natural environment—mountains, trees, or water—can further enhance relaxation and reduce anxiety.
5. Remove Restrictive Items: Tight clothing or masks can exacerbate feelings of claustrophobia. Whenever possible, remove or adjust these items to ease stress.
6. Regain Control: Taking active steps to control your physical state, such as holding your oxygen mask or consciously moving and relaxing specific muscles, can significantly reduce feelings of panic.

Practicing these techniques regularly can prepare you to effectively manage panic and anxiety, especially in stressful environments like surgery or emergency situations. While these methods are beneficial, they should never replace professional medical care. Always consult a healthcare provider or seek emergency assistance for severe breathing difficulties or chest pain.