Chest Tightness and Pressure

There are many breathing techniques but the principle is the same: lengthen the exhale to lower the body arousal. Follow this sequence.

• Sit with your back supported, one hand on the chest and one below the navel
• Inhale through the nose for four seconds, letting only the lower hand rise
• Purse your lips slightly and exhale slowly for six to eight seconds
• Repeat for five minutes; if you feel dizzy, stop at once and return to normal breathing

Two cautions. First, straining to take in as much air as possible turns this into hyperventilation. A comfortable inhale is enough. Second, trying it only when symptoms are at their peak rarely works. Daily practice while calm, until it becomes a habit, is what allows the body to follow during an episode.

Adding gentle shoulder rolls and warming the neck and upper back with warm water helps the chest muscles release faster.