What are Panic Attacks 

Panic attacks can be a terrifying experience for those who suffer from them. They can strike unexpectedly, causing intense feelings of fear and anxiety. 

Some of the most common symptoms include 

• Increased heart rate

• Shallow breathing

• A sense of impending doom

• Gut upset

• Dizziness

Finding effective interventions and coping mechanism is crucial for those who experience panic attacks regularly. When you understand how a panic attack affects you physically and emotionally, you can see why an aromatherapy intervention can potentially help.

How Essential Oils Work 

Essential oils are highly concentrated plant extracts known for their therapeutic benefits. When inhaled, the tiny molecules in essential oils can pass through the blood-brain barrier and directly affect the limbic system, which regulates emotions and behaviour. This makes inhalation of essential oils one of the fastest, most effective ways to reduce anxiety and promote relaxation.

You can think of them as circuit breakers that can interpret signals that tell your brain there is a dangerous situation, and you need to be on high alert.

The HPA Axis, Vagus Nerve and the Physiological Sigh 

The vagus nerve is a major nerve that runs from the brain to the abdomen. It is a vital component of the parasympathetic nervous system, which promotes relaxation and reduces stress, often referred to as the “rest and digest”. When the vagus nerve is activated, it can lead to a decrease in heart rate and blood pressure and an increase in feelings of calm and relaxation.

The HPA (hypothalamic-pituitary-adrenal) axis 

HPA is a complex system crucial to our body’s stress response. It involves the interaction between three major organs: the hypothalamus, the pituitary gland, and the adrenal glands.

In our body, that helps us respond to stress by releasing a hormone called cortisol. Cortisol is a good thing in small amounts, but too much can harm our physical and mental health. People with panic disorder may have a hypersensitive HPA axis, leading to excessive cortisol production and an overactive stress response, making it harder to manage their anxiety.

The physiological sigh is a deep double breath and long exhale we take every few minutes without realising it. It helps us to regulate our breathing and maintain proper oxygen and carbon dioxide levels in our body.

Connecting it all

The body has a system to handle stress called the HPA axis, and it can cause the body to release stress hormones. The vagus nerve is a nerve that helps the body relax, and it can work against the HPA axis to reduce stress. Taking a deep breath, called a physiological sigh, can help activate the vagus nerve, reducing stress and making the body feel more relaxed.

Most panic attacks, although made worse by a chemical imbalance, have a mental trigger associated. Almost every issue has some flavour of not feeling safe.

Some evidence suggests that inhaling certain essential oils may reduce stress and anxiety by activating a relaxation response in the body. This is thought to happen by stimulating the olfactory system in the brain, which can then help reduce activity in the part of the nervous system that causes stress. 

Some of the best essential oils for panic attacks include 

How to use these essential oils and techniques

These oils have been shown to promote relaxation and reduce anxiety. Proper breathing techniques, such as diaphragmatic breathing, can help to activate the parasympathetic nervous system and reduce stress and anxiety.

Personal Inhalers

Add 10-20 drops of a single oil or a combination of oils to your cotton wick and use your inhaler as directed.

Conclusion 

Aromatherapy intervention through inhalation is a promising option for those who suffer from panic attacks. Combining the benefits of essential oils and proper breathing techniques can reduce anxiety and promote relaxation. The psychological sigh is one technique that is particularly effective in activating the parasympathetic nervous system. When experiencing a panic attack, using a personal inhaler or aroma patch with appropriate essential oils and practicing proper breathing techniques can be a fast and effective way to find relief.

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If you would like to find out more or consult with a professional aromatherapist to personalise a plan or blend, please get in touch through the website or DM on social media to discuss further. Links below.

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References and further reading

• Braden, R., Reichow, S., & Halm, M. A. (2009). The use of the essential oil Lavandin to reduce preoperative anxiety in surgical patients. Journal of Perianesthesia Nursing, 24(6), 348-355.

• Kim, S. A., Kang, P., & Lee, H. (2019). Aromatherapy for managing preoperative anxiety in adults: A systematic review and meta-analysis of randomised controlled trials. Journal of Perianesthesia Nursing, 34(3), 636-648.

• Krasnow, M. M., & Feldman, J. L. (2018). Neural control of breathing and CO2 homeostasis. Neuron, 97(5), 1-18.

• Huberman, A. (2021, March 10). 7 Simple Brain Hacks to Help You

• Lehrner, J., Marwinski, G., & Lehr, S. (2005). Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office. Physiology & Behavior, 86(1-2), 92-95. doi: 10.1016/j.physbeh.2005.06.031

• Watanabe, E., Kuchta, K., Kimura, M., Rauwald, H. W., Kamei, T., & Imanishi, J. (2015). Effects of bergamot (Citrus bergamia (Risso) Wright & Arn.) essential oil aromatherapy on mood states, parasympathetic nervous system activity, and salivary cortisol levels in 41 healthy females. Complementary Therapies in Medicine, 23(3), 331-338. doi: 10.1016/j.ctim.2015.04.011

• Kim, S., Lee, S., Kang, S., Lim, H. S., & Jang, E. Y. (2013). Effects of inhalation of essential oil of Citrus aurantium L. var. amara on menopausal symptoms, stress, and estrogen in postmenopausal women: A randomised controlled trial. Evidence-Based Complementary and Alternative Medicine, 2013, 1-7. doi: 10.1155/2013/857186

• Goekoop, J. G., De Winter, R. F. P., De Rijk, R. H., & Zwinderman, A. H. (1999). Hypothalamic-pituitary-adrenal axis responsivity to a combined dexamethasone-CRH test in patients with panic disorder. Journal of Psychiatric Research, 33(2), 113-120. doi: 10.1016/S0022-3956(98)90068-8

• Belda, X., Fuentes, S., Daviu, N., Nadal, R., Armario, A., & Long-term behavioral effects of exposure to low doses of corticosterone throughout adolescence in rats. Journal of Neuroendocrinology, 27(10), 778-788. doi: 10.1111/jne.12320

• Lehrer, P. M., Vaschillo, E., Vaschillo, B., Lu, S. E., Scardella, A., Siddique, M., & Habib, R. H. (2003). Heart rate variability biofeedback increases baroreflex gain and peak expiratory flow. Psychosomatic Medicine, 65(5), 796-805. doi: 10.1097/01.PSY.0000077506.91964.FF

• Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2012). Self-regulation of breathing as a primary treatment for anxiety. Applied Psychophysiology and Biofeedback, 37(4), 247-255. doi: 10.1007/s10484-012-9193-4

• Streeter, C. C., Gerbarg, P. L., Whitfield, T. H., Owen, L., Johnston, J., Silveri, M. M., . . . Jensen, J. E. (2017). Treatment of major depressive disorder with Iyengar yoga and coherent breathing: A randomised controlled dosing study. Journal of Clinical Psychiatry, 78(9), e970-e978. doi: 10.4088/JCP.16m10780