How to stop panic attacks

During a panic attack, try to slow your breathing with a deliberately long exhale; longer exhales can lower heart rate, and the physiological sigh—two inhales through the nose followed by a long exhale—is described as a calming option. 1 2

• Interrupt the spiral: Use a simple grounding or relaxation tool—such as mindfulness, muscle relaxation, or a brief yoga pose—to pause the chain of escalating thoughts that can lead into panic. Choose what feels helpful rather than assuming one technique works for everyone. 3
• Create a pause: Notice that a stress response is happening, check whether anyone is in immediate physical danger, and give yourself a moment or a few breaths before reacting. 4
• Get professional support if attacks recur: Behavioral therapies can help with fear and anxiety, and medication decisions should be made with a doctor or psychiatrist. 5 6

If you have recurring panic attacks, seek guidance from a qualified clinician; the transcript emphasizes that treatment and coping tools should be appropriate to the individual. 7