Having an anxiety attack is extremely stressful, causing muscles to quickly become tense, sometimes to the point of spasm. When this happens to muscles in the chest, the pressure and pain can move down your arm and up your neck so you think you're having a heart attack. Learning relaxation and breathing techniques can be valuable in helping you calm the anxiety and relax.
Anxiety-Related Chest Pains
The body reacts to stress by tightening muscles. Extremely stressful events, such as an anxiety attack, can cause severe muscle tension. Some sufferers experience intense tightness and pain or pressure in the chest, neck and down the arm similar to those of a heart attack. The most common response is panic.
Fight or Flight
The fight-or-flight response is the body's most basic instinctual reaction when the mind perceives danger or threat. The fight-or-flight response is literally your body's way of preparing to fight or flee the stressful situation to defend your life. The fight-or-flight response triggers a series of biological events. Your body begins releasing adrenaline, noradrenaline and cortisol through the bloodstream. Usually, you are too busy responding to consider how your body feels. However, if you are sitting quietly watching television and your heart suddenly starts pounding and you feel hyper, you shake, your chest tightens with pain, and your heart flutters irregularly, it can be terrifying.
Internal Dialogue
What you say to yourself during an anxiety attack determines whether you begin to calm down or panic more. It can be challenging to control your internal dialogue, but telling yourself that you are having a heart attack, need to get to the emergency room, and are going to die actually intensifies your symptoms. Rather, by making a conscious effort to tell yourself that you are okay, not having a heart attack, and just experiencing anxiety, you can begin to calm down. Soon, the muscle tension and pressure in your chest, arm and neck will begin to dissipate.
Breathing Techniques
The first line of defense during an anxiety attack is to breathe. This requires that you focus. One breathing technique that will aid you in calming down is simple to use even if you are struggling with panic. Begin by inhaling to the count of 2. Exhale to the count of 2. Inhale to the count of 2. Exhale to the count of 4. Inhale to the count of 2. Exhale to the count of 6. Inhale to the count of 2. Exhale to the count of 8. Inhale to the count of 2. Exhale to the count of 10. This is also a useful technique to use when you feel an anxiety or panic attack coming on.
Muscle Relaxation
It is essential to relax tense muscles during an anxiety or panic attack. Continue controlled and deliberate breathing. Sit or lay in a neutral position that is comfortable. Focus your concentration on the sensation of each muscle group. Add imagery, such as resting in the sun on the beach or ice cream melting in the sun. For each muscle group, tense the muscles, hold and then relax. Start from your toes and work up. If you are seated, start by dropping your chin to your chest and lifting slowly (do not make circles with your head). Continue through your entire body to your toes. By the time you reach the last muscle group, your muscles should be relaxed and the chest pains gone.
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