7-Step Guide to Healing Stage Fright and Panic Attacks with Breathing Exercises

7-Step Guide to Healing Panic Attacks with Breathing Exercises…

Singing and stage fright often go hand in hand for performers, and the nervous system plays a key role in both. When faced with the pressure of performing, the body can trigger a fight-or-flight response, flooding the system with stress hormones and leading to panic attacks or intense anxiety.

This is especially common for singers who may experience nervousness in front of an audience. Understanding how the nervous system works and incorporating breathing exercises into your routine can help calm this natural response, allowing you to regain control over your mind and body.

In this blog, I’ll explore how you can use simple, effective breathing techniques to manage panic attacks and nervousness, especially when it comes to stepping into the spotlight and getting vulnerable and performing on stage.

1. Acknowledge the Panic

Recognize that panic attacks are a real experience for you. It’s important to accept that they’re happening and remind yourself that they are temporary and can be managed. This simple acknowledgement is the first step to healing.

2. Understand the Science Behind the Attack

Panic attacks are a result of your body’s sympathetic nervous system (the fight or flight response) being triggered. Your mind and body react as though you’re in immediate danger, which floods you with stress hormones. Understanding this response helps you realize that it’s not a real threat but rather a misfiring of your nervous system.

3. Implement Breathing Techniques

Start by practising a calming breath:

• Exhale slowly for 5-10 counts with your lips slightly open.

• Create a sound like the waves of the sea with your breath.

• Focus on your ribs sinking inward with each exhale. This helps reset your body’s breathing pattern.

• After the exhale, inhale gently, expanding your ribs.

• Repeat the process until your breathing returns to normal.

4. Reprogram Your Mind

Just like a computer’s circuit board, your brain stores past experiences and reacts based on them. Panic attacks often stem from stored memories of fear or trauma. You can retrain your brain by focusing on staying present, breathing, and reassuring yourself that you’re safe. Positive self-talk such as “I am ok” can help shift your mind’s focus.

5. Face the Fear

Each time you face a panic attack, you are confronting the fear. Instead of running from the fear, stay with it, breathe, and stay grounded. Acknowledge that the fear you feel is not as real as it seems. Every time you move through an attack, it becomes easier to manage the next one.

6. Engage in Self-Awareness and Calm

Use a mirror to visually check for physical signs of panic (like a tight throat) and remind yourself that the symptoms are temporary. This reinforces your control over your physical response. Be present in the moment, focus on your breath, and stay connected to your body.

7. Commit to Regular Practice

All of the above techniques came from my journey to heal panic attacks from PTSD I suffered in my 20’s-30’s. It took months of dedication, but over time, these breathing techniques combined with a positive mindset helped heal the panic attacks and offered a new perspective to my clients on how to speak their truth on stage even though their voices trembled.

Make these practices a daily habit. With patience, you will reprogram your body and mind to no longer react with fear when anxiety arises. As you face each sensation that arises from the thought of stepping on stage or facing an attack, you’ll notice them becoming less frequent and less intense.

Remember, healing takes time, and with consistent practice, you’ll gain control over your panic attacks and start feeling more in control of your body and mind.