Anxiety and Panic: Breathing, Grounding and Complementary Acupressure

Adapted from the anxiety and panic chapters of A Life Full of Light.

During anxiety or panic, the body can react as though immediate danger is present: breathing speeds up, the heart may race, muscles tense and attention narrows around threat.

First: Ground the Body

If you are safe, sit or stand with support. Feel your feet on the floor. Let your shoulders drop. Breathe gently rather than taking very large breaths, which can sometimes increase light-headedness.

Traditional Acupressure Ideas

In the traditional framework used in my book, combinations may include:

• PC6 + PC7 for a calming Pericardium practice.
• HT3 + HT7 as a Heart-meridian calming pair.
• GV20 + GV24.5 as a head-and-mind relaxation combination.
• KI3 as a grounding Kidney point.

Use gentle pressure for a few minutes while breathing slowly. These are complementary practices and are not a substitute for evidence-based treatment of anxiety disorders.

A Two-Minute Grounding Exercise

1. Name five things you can see.
2. Notice four physical sensations.
3. Take three slow, comfortable breaths.
4. Place one hand on the chest and one on the abdomen.
5. Remind yourself that a panic wave rises and falls.

When to Seek Professional Help

Recurring panic attacks, severe anxiety, avoidance that interferes with daily life, depression, substance use or thoughts of self-harm deserve professional support. Sudden chest pain, fainting, severe shortness of breath or new neurological symptoms should be medically assessed rather than assumed to be anxiety.

Related Reading

• Acupressure for Stress and Relaxation
• Sleep, Tension and Relaxation
• Soul, Mind, Energy, Body: The Four Pillars of My Approach

Alexis Fotopoulos
Calm the body. Ground the mind. Ask for help when help is needed.