What's the Best Breathing Approach in Meditation for Panic and Anxiety?

Q:
When practicing meditation to observe and understand feelings of panic or anxiety, what is the best approach regarding breathing techniques? Should we focus solely on observing the panic without controlling the breath, or is it beneficial to slow the breathing to increase clarity and reduce panic? 

A:

The practice of meditation, rich in its diversity, suggests a multifaceted approach. It invites us to consider that while our primal reaction might be to immerse ourselves in the raw experience of panic or anxiety, there is also wisdom in engaging with our breath as a tool for calm. The body's relaxation reaction, a peaceful antidote to the overpowering feelings of worry, is elicited when we deliberately slow down our breathing.

The key to effective meditation, however, is not actively numbing your emotions but rather learning to remain calm and attentive. The secret lies in training yourself to be mildly curious about anything that pops up in your inner world. To have a deeper comprehension of our emotional patterns, it is necessary to cultivate this nonjudgmental awareness.

Therefore, the main goal of mindfulness should not be obscured by the incorporation of calm breathing into meditation. Becoming a caring observer of your own experience while retaining a clear and present awareness is the ultimate aim. The core of meditation practice to reduce emotional instability is the skill of balancing observation with controlled breathing. It takes time and effort to learn how to maintain this fine balance. But, in the process of developing this equilibrium, we discover that our breath serves as a navigational tool and a stabilizing force, bringing us calm and clarity when we're overwhelmed by our emotions.