Diving Deep: The surprising connection between panic and your breath
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Diving Deep: The surprising connection between panic and your breath
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In this episode of Calm With Me, host Dr. Meredith Calvert dives into the physiology and brain science behind panic attacks, exploring how the brains and breathing of those with panic disorder differ, and what we can learn from this about managing panic attacks and extreme anxiety.
Meredith shares a few stories from her own life, including a magical dolphin encounter that turned deadly. She also summarizes a number of recent studies that shed light on the connection between panic and breath regulation and takes listeners through a simple breath practice that has been shown to be most effective for reducing anxiety.
Link to SeaCalm Yoga, Breathwork & Scuba Diving Retreat:
https://www.meriyoga.org/seacalm2025
**email meri@meriyoga.com and mention the 'Calm With Me' Podcast to receive $100 off this incredible retreat!
Scientific references discussed in episode:
Bentley TGK, D'Andrea-Penna G, Rakic M, Arce N, LaFaille M, Berman R, Cooley K, Sprimont P. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sci. 2023 Nov 21;13(12):1612. doi: 10.3390/brainsci13121612
Jhang, J., Park, S., Liu, S. et al. A top-down slow breathing circuit that alleviates negative affect in mice. Nat Neurosci 27, 2455–2465 (2024). https://doi.org/10.1038/s41593-024-01799-w
Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17;4(1):100895. doi: 10.1016/j.xcrm.2022.100895.
Yamada T, Inoue A, Mafune K, Hiro H, Nagata S. Recovery of Percent Vital Capacity by Breathing Training in Patients With Panic Disorder and Impaired Diaphragmatic Breathing. Behav Modif. 2017 Sep;41(5):665-682. doi: 10.1177/0145445517711436. Epub 2017 Jul 1. PMID: 28670907.
Yackle K, Schwarz LA, Kam K, Sorokin JM, Huguenard JR, Feldman JL, Luo L, Krasnow MA. Breathing control center neurons that promote arousal in mice. Science. 2017 Mar 31;355(6332):1411-1415. doi: 10.1126/science.aai7984.
Nardi AE, Freire RC, Zin WA. Panic disorder and control of breathing. Respir Physiol Neurobiol. 2009 May 30;167(1):133-43. doi: 10.1016/j.resp.2008.07.011. Epub 2008 Jul 25. PMID: 18707030.