Nosey? I doubt I'd have brought the subject up if I meant to keep it to myself.

I'm glad you've focussed on breathing to deal with panic attack. A panic attack is, at its root, poor breathing technique. Hyperventilation is habitual in those prone to panic attack, and upon being triggered, it is hyperventilation that creates the powerful physical feelings. For a full explanation, see:
http://www.panic-attacks.co.uk/panic...e_contents.htm

It's interesting to look at it from the medical side, respiratory alkalosis. The symptoms of that are those of panic attacks. See: http://www.chclibrary.org/micromed/00063580.html

The nutrients....oh boy. I opened a can of worms. <grin>

I could write a book (and one day I probably will). Really, you don't even have to have a poor diet to be malnourished. Every single person who is not taking vitamin and mineral supplements is malnourished. I can guarantee that.

So, anyway, you need to ensure a basic balance of nutrients in your body. If you haven't been taking vitamins, do start taking a one-a-day type formulation, but take it twice a day, with meals (at least at first). I'm trying not to descend into details at this point.

For specific treatment of anxiety, niacinamide (that's not niacin), which is also known as nicotinamide....it directly improves the function of GABA receptors, which is a calming thing. 500 mg, up to four times a day. Also, the amino acid taurine does similar. 500-1500 mg, no more than twice a day. The mineral magnesium is calming, and is even absorbed through the skin (that's why epsom salts baths are comforting). Use any magnesium supp you can find, except magnesium oxide (it's poorly absorbed). Some people get real sleepy or generally dopey from it, so best taken just before bed if that's the case. Start at 300 mg elemental magnesium. Some people also get a real calming effect from glutamine (NOT glutamate!!). Glutamic acid/glutamate is one amino acid. Glutamine is quite another, and it works to directly oppose glutamate. 500 mg, as needed.

I don't know how much information to throw your way, all in one go.....

For depression, especially in the UK, selenium supplements are critical. Local soils do not supply sufficient selenium, and deficiency is a direct cause of depression. You should take 200 micrograms/day.

Also, zinc at 30 mg/day. Because of the effects of alcohol, chromium at 200 mcg/day would be a good idea.

Also fish oil. Modern diets have been stripped of omega-3 fatty acids, while simultaneously supplying 100 times the historical intakes of omega-6. 5 grams per day of fish oil, with meals.

And antioxidants. Vitamin C, 2000 mg/day. Vitamin E, 800 IU/day. Vitamin D (I know you're not getting enough of that), a minimum of 2000 IU/day.

There are many other ideas....but our diets are grossly inadequate. It is not even possible to get the Recommended Daily Allowance of nutrients from diet, without grossly (three-fold) exceeding caloric intake limits. And even that means you'd be eating an unpalatable diet (you can only eat so much wheat germ).

Aaaaccckkkk! I oughta write that book.

Lar