Practical Steps for Managing a Panic Attack 

When a panic attack hits, it can feel like your body is hijacking your sense of reality—your heart races, your breath shortens, and your mind floods with dread. You might feel trapped, out of control, or even fear you’re having a medical emergency. But the truth is: panic attacks are more common than many realize, and there are proven ways to get through them.

According to the National Institute of Mental Health, panic attacks are sudden periods of intense fear that come on quickly and can happen without warning. While it may feel overwhelming, practical steps and coping strategies can bring you back to calm, right in the moment.

In this guide, we’ll explain what to do during a panic attack, from grounding techniques and deep breathing to mindfulness practices and calming rituals. Whether you’re navigating your anxiety or helping a loved one, these tools can offer real, research-backed relief.

Recognizing the Onset of a Panic Attack

Understanding the early warning signs of a panic attack can help you act quickly before it escalates. The sooner you recognize what’s happening, the better prepared you’ll be to manage it.

Common signs include:

• Rapid heart rate or pounding chest
• Shortness of breath or feeling like you can’t breathe
• Sweating or chills
• Dizziness or lightheadedness
• Nausea or upset stomach
• Tingling or numbness in hands or feet
• Sudden feelings of fear or dread
• Feeling detached from reality or yourself (derealization/depersonalization)

Breathing Exercises for Immediate Relief

When panic strikes, your breathing often becomes shallow and fast. Calming your breath is one of the most powerful ways to regain control.

Try these techniques:

• Inhale for 4 seconds → Hold for 7 → Exhale slowly for 8
• Deep Belly Breathing
• Counted Breaths
• Humming Breath

Grounding Techniques to Regain Control

Grounding helps pull your focus away from panic and back into the present moment. It anchors you to your surroundings when your thoughts feel out of control.

Grounding strategies to try:

• Name five things you see, four you can touch, three you hear, two you smell, one you taste
• Touch a texture:
• Describe your environment:
• Hold an object:
• Gentle walking, stretching, or shaking out tension

Using Mindfulness to Stay Present

Mindfulness involves gentle awareness of your thoughts, feelings, and sensations without judgment. Mindfulness allows you to observe what’s happening during a panic attack instead of reacting to it.

Focus on your breath as it enters and leaves your body. Notice the rise and fall of your chest. Allow any thoughts or fears to come and go like passing clouds—acknowledge them without trying to stop or control them. Remind yourself: “This is temporary. I am safe. This feeling will pass.”

Relaxation Methods to Soothe the Mind

Incorporating calming techniques into your daily routine can lower overall anxiety and help prevent future panic attacks.

Effective methods include:

• Listening to calming music or nature sounds
• Taking a warm bath or shower
• Practicing progressive muscle relaxation
• Aromatherapy with lavender, chamomile, or eucalyptus
• Journaling to release pent-up thoughts
• Picture a peaceful place in vivid detail

Incorporating Deep Breathing into Daily Life

Deep breathing isn’t just for when panic strikes—it can be a steady anchor throughout your day. Making it part of your daily rhythm helps regulate your nervous system, lowers stress levels, and builds resilience against anxiety.

Ways to integrate deep breathing into your routine:

• Begin and end your day with 5 minutes of focused breathing
• Use deep breathing during transitions (before meetings, after emails, while waiting in line)
• Set a timer to pause and breathe once every hour
• Pair breathwork with stretching or gentle yoga for added relaxation
• Try guided breathing apps or YouTube videos to stay consistent

The Power of Calming Music for Anxiety Relief

Music can shift your entire emotional state. Specific frequencies and rhythms can calm your heart rate, slow your thoughts, and provide safety when anxiety takes hold.

Try these music-based strategies:

• Create a personal “calm playlist” with instrumental or slow-tempo songs
• Experiment with binaural beats, ambient soundscapes, or nature sounds
• Play calming music during stressful tasks (commuting, working, cleaning)
• Use headphones for immersive relief when overstimulated
• Consider sound baths or music therapy sessions as deeper healing tools

Positive Affirmations to Shift Thought Patterns

Affirmations may seem simple, but they can rewire anxious thought loops spoken regularly. They help you ground into self-trust and shift away from panic-driven beliefs.

Helpful affirmations for anxiety:

• “I am safe in this moment.”
• “This feeling will pass, and I will get through it.”
• “My breath is my anchor.”
• “I trust my body to calm itself.”
• “I have survived this before, and I will again.”

Coping Strategies for Long-Term Management

Managing panic attacks is not just about the moment—it’s about building habits and support systems that nurture you over time.

Sustainable long-term strategies include:

• Regular therapy: especially cognitive-behavioral therapy (CBT) or somatic approaches
• Mindfulness and meditation practice
• Consistent sleep, hydration, and nutrition routines
• Limiting caffeine, alcohol, and overstimulating content
• Staying connected to a supportive community or peer group
• Journaling and emotional tracking to recognize patterns
• Setting boundaries around stressors and overstimulation

Build Calm, Breathe Deep—Find Lasting Support with Shine Mental Health

At Shine Mental Health, we understand that panic attacks can feel overwhelming, but you don’t have to face them alone. Our compassionate clinicians offer evidence-based tools, therapy, and support to help you breathe easier, feel safer, and live with greater peace of mind. Whether you seek one-on-one counseling or guidance in developing long-term coping strategies, we’re here to walk you through every breath.
Connect with Shine Mental Health today.

FAQs

1. How can breathing exercises provide immediate relief during a panic attack?

Breathing exercises help by calming the nervous system and slowing your heart rate. Focusing on your breath also shifts attention away from racing thoughts, making the moment feel more manageable.

2. What are effective grounding techniques to help regain control in moments of panic?

Grounding techniques like the 5-4-3-2-1 method or focusing on textures and sounds help anchor you in the present. These tools reconnect your mind to your body and surroundings, easing emotional overwhelm.

3. How does practicing mindfulness assist in staying present during a panic attack?

Mindfulness trains your brain to observe thoughts without judgment. During a panic attack, it helps you ride the wave of fear without getting pulled under by it.

4. What relaxation methods can soothe the mind when experiencing anxiety?

Gentle practices like progressive muscle relaxation, calming music, aromatherapy, or guided imagery can slow your body’s stress response and provide immediate comfort.

5. How can incorporating deep breathing into daily life serve as a coping strategy for anxiety management?

Regular deep breathing strengthens your emotional resilience by keeping stress levels in check. Over time, it becomes a natural reflex that helps you stay grounded before panic even begins.