Choking Sensations

During the panic attack, one of the terrifying symptoms is the sensation of choking. The combination of hyperventilation (over-breathing), and muscle tension, especially in the throat and chest area, can sometimes give the unpleasant feeling of choking and of suffocation.

The chest tightens up to the point of feeling tight, constricted; as if someone were giving you a bear-hug. The breathing quickens, becoming more rapid and much shallower, and often causes further muscle contraction, spasm, which is then felt in the throat area also.

Swallowing and especially eating, seems to be impossible. Gagging is common. The tongue also dries due to over-breathing, and almost feels as though it has swelled in size in the back of the throat.

As with all the other symptoms of a panic attack, the fear of the symptom becomes overwhelming, and as we focus on it even more, it often becomes far worse.
Shifting the focus away from the symptom, and back onto correct abdominal (stomach) breathing, can help to halt the hyperventilating, and helps to calm the body again. Making a conscious effort to relax all muscles, particularly those which are obviously tight and tense, is important. Breathing through the nose rather than through the mouth, is a more effective and controlled way of breathing. Never breathe ' deeply ' as this can also cause problems during a panic attack - instead, the abdominal breathing should be slow and regular, at the same rate you would breathe when you are feeling quite relaxed at home.

Sipping small, frequent drinks of water or fruit juice can often help. If you're at home, a warm drink such as a weak tea, herbal tea, or hot milk drink, may be soothing on the throat muscles, and may help to loosen them off to some degree.

Taking smaller mouthfuls of food will be easier.

Choosing hot soups may also have a ' calming / soothing ' effect.

Trying to self-massage the throat and neck area will also benefit this symptom, as will the use of neck massagers, heat bags, and warm woollen scarves during colder weather and Winter months.

Some people carry peppermints with them, to pop in their mouth when they're feeling uptight or anxious - not only are you ' cooling ' the throat with the peppermint, but also producing extra saliva which may help with the choking sensation, by keeping the throat moistened. Peppermint is also very good on the stomach, for anyone who has problems such as stomach cramps, bloating, etc.

Knowing that although your throat muscles are tightening to some degree, but that there is nothing seriously wrong with your throat, is important in helping to put your mind at ease.

Verity