Breathing Exercises for Panic Attacks
Stop panic fast with 7 calming techniques designed for emergencies. Step-by-step instructions, quick science, and guided support to regain control in minutes.
Panic Attack Help All Breathing ExercisesPanic Attack Right Now? Use This Emergency Sequence
- Ground: Sit down safely, plant feet, notice 3 things you can see.
- Exhale fully: Soft mouth “whoosh” to empty comfortably.
- Physiological Sigh (5 cycles): One steady nose inhale + one short nose inhale, long mouth exhale.
- 4-7-8 (3–4 cycles): Inhale 4 (nose), hold 7, exhale 8 (mouth) gently.
- Box (2–3 cycles): 4-in, 4-hold, 4-out, 4-hold to stabilize.
- Repeat: Continue for 2–3 minutes until intensity drops.
If dizzy, pause and breathe normally. Gentle, slow breathing is key.
Why Breathing Stops Panic
Extending the exhale signals safety to your nervous system and lowers the intensity of panic symptoms. For a gentle pattern that emphasizes the long exhale, try 4‑7‑8 Breathing.
Fight-or-Flight Calms Down
During panic, breathing becomes shallow and fast. Gentle, controlled breath slows heart rate and helps transition from “fight-or-flight” to “rest-and-digest.”
Exhale Length Matters
Techniques that emphasize longer exhales (physiological sigh, 4‑7‑8, extended exhale) are especially effective at reducing panic intensity.
Practice Builds Confidence
Daily practice trains your body to respond automatically, making calming techniques easier to use when panic spikes. See the Panic Attack Breathing guide.
7 Breathing Techniques to Stop Panic Fast
Use one technique for 2–3 minutes. If discomfort arises, switch to a gentler option.
Two nose inhales (one steady + one short top-up), followed by a long mouth exhale. Quickly reduces internal pressure and helps reset breathing rhythm.
Steps:
- Exhale softly through mouth.
- Nose inhale steady, then a brief second nose inhale.
- Long, slow mouth exhale.
- Repeat 5–10 cycles.
A gentle pattern emphasizing a longer exhale to calm the nervous system. Reduce the hold if it feels too strong.
Steps:
- Exhale fully through mouth.
- Inhale 4 (nose), hold 7 (optional shorten), exhale 8 (mouth).
- Repeat 3–4 cycles.
Balances inhale, holds, and exhale to stabilize rhythm and reduce anxiety intensity.
Steps:
- Inhale 4 (nose), hold 4, exhale 4 (mouth), hold 4.
- Repeat for 2–3 minutes.
Make the exhale twice as long as the inhale. Very discreet and calming in public settings.
Steps:
- Inhale 3–4 (nose).
- Exhale 6–8 (nose/mouth) smoothly.
- Continue 2–5 minutes.
Creates gentle back-pressure to slow exhale and reduce air hunger sensations.
Steps:
- Inhale through nose for 2–3.
- Exhale through pursed lips for 4–6 (like blowing through a straw).
- Repeat for 2–3 minutes.
A softer version of controlled breathing that maintains a longer exhale without challenging holds.
Steps:
- Inhale 4 (nose), hold 4 (gentle), exhale 6 (mouth).
- No pause between cycles; repeat 5–10 times.
Combines breath with simple counting and sensory grounding to refocus attention away from panic.
Steps:
- Notice 3 things you can see, 2 you can feel, 1 you can hear.
- Inhale 4 (nose), exhale 6 (nose/mouth) while counting silently.
- Repeat for 2–3 minutes.
Which Technique Should I Use?
Pick based on your main symptom during panic.
🚨 Sudden Spike
Use: Physiological Sigh
Why: Rapid nervous system downshift. Learn more in the Panic Attack Breathing guide.
😰 Breath Feels Stuck
Use: Pursed Lip or Extended Exhale
Why: Slows breath, reduces air hunger.
🌀 Racing Thoughts
Use: Grounded Counting Breath
Why: Refocuses attention and calms rhythm.
📊 Stabilize After Spike
Use: Box Breathing
Why: Balanced rhythm and focus.
🧠 Beginner-Friendly
Use: 4-4-6 Calming
Why: Gentle structure, easy to remember.
Daily Practice Plan for Panic Resilience
Short, consistent sessions make techniques automatic during panic.
Week 1–2: Learn & Calm
Focus: 4-4-6 for 5–10 minutes daily.
Emergency: Physiological sigh (2–3 minutes) when spikes occur.
Week 3–4: Stabilize
Add: Box breathing (5 minutes, 2×/day).
Goal: Smooth rhythm, confidence in public settings.
Week 5–8: Personalize
Customize: Extended exhale for discreet relief; 4-7-8 for nights.
Total: 15–20 minutes daily (split sessions).
Long-term: Maintain
Routine: 10–15 minutes daily + emergency sequence when needed.
Benefit: Faster recovery, fewer high-intensity episodes.
Common Mistakes During Panic
❌ Breathing Too Hard
Gentle, comfortable breathing works best. If dizzy, pause and breathe normally.
❌ Skipping Practice
Daily practice makes techniques automatic and more effective during spikes.
❌ Overlong Holds
Modify counts if holds feel uncomfortable; prioritize longer exhales.
❌ Chest-Only Breathing
Use belly expansion with gentle nose inhales for calmer rhythm.
Frequently Asked Questions
Clear answers to help you use breathing during panic safely and effectively. For a gentle starter, see 4‑7‑8 Breathing, and for emergency tips, visit the Panic Attack Breathing guide.
Real Stories: Panic Relief with Breathing
People who used these techniques during panic—and what changed.
“Physiological sigh stopped the spiral during my commute. Within two minutes I felt grounded enough to continue. It’s my go-to.”
“4-7-8 turned my night panic around. I do three cycles and the intensity drops fast. I finally sleep again.”
“Box breathing helped me stabilize after a panic spike at work. I can use it quietly in meetings and keep my focus.”
“Pursed lip breathing reduced that breathless feeling. I practice daily and I’m less afraid of the next attack.”
“Counting breath with grounding broke the thought spiral. Simple, powerful, and discreet anywhere.”
“Guided sessions between therapy appointments made the biggest difference. I feel prepared when panic starts.”
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