How to stop panic attacks

To help stop panic attacks, Andrew Huberman provides several techniques that could be effective:

1. Physiological Sigh: A quick method to calm down involves a double inhale through the nose and an exhale through the mouth. This can be the fastest way to slow your heart and calm down since the second inhale helps pop open collapsed air sacs in the lungs, facilitating the offloading of carbon dioxide 1.

2. Extending Exhales: Mastering heart rate through breathing techniques, particularly focusing on extending exhales, can be a useful strategy. Extended exhales can quickly bring your heart rate down, which can prevent the onset of panic attacks 2.

3. Grounding Techniques: Changing the focus from internal panic to external reality can also help during a panic attack. Grounding oneself by placing hands on a stable surface, paying attention to the time, or examining the details in the surroundings can shift attention away from the panic and thereby reduce its intensity 3.

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     1

     Breathing Techniques

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     2

     Breathing for Control

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     3

     Understanding Salience

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     4

     Stress Management Techniques

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     5

     Oxygen and Carbon Dioxide

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4. Cold Exposure: Another method for increasing the stress threshold involves deliberate cold exposure. This practice teaches you to control your breathing and stay calm in stressful environments. Although it's useful for building stress resilience, people with anxiety or who are prone to panic attacks should approach cold exposure with caution 4.

5. Awareness of Carbon Dioxide Levels: Understanding the balance of oxygen and carbon dioxide is important. Breathing exercises that ensure adequate exchange of these gases can prevent the buildup of excess carbon dioxide, which can induce panic 5.

Always consult a healthcare professional for personalized advice and to ensure these methods are appropriate for you, especially if you have any underlying health conditions.