How to cope with panic attacks: Breathing and other simple tips

Panic attacks can feel overwhelming, leaving you caught in a wave of fear and discomfort. These sudden episodes of intense anxiety often bring physical symptoms like a racing heart, tight chest, and difficulty breathing. Sometimes, you may even feel like you’re losing control. The good news is that, with the right tools and techniques, you can learn to manage and reduce the intensity of panic attacks and eventually overcome them.

What’s happening in your body?

During a panic attack, your body reacts as if it’s facing a threat, even when there’s no real danger. The fight-or-flight response, which evolved to protect us, causes your heart to race, muscles to tense, and breathing to become shallow. This response is designed to help us react to immediate threats, but in today’s world, everyday stressors can trigger it, leaving you feeling anxious and fearful.

What triggers anxiety and panic attacks?

Triggers for anxiety and panic attacks vary from person to person. Common triggers include:

• Stress: Ongoing stress from work, relationships, or life events can heighten feelings of anxiety.
• Health concerns: Worrying about health can lead to heightened fears.
• Past experiences: Unresolved emotional experiences can make you more sensitive to stress.
• Biological factors: Genetics or brain chemistry can make some people more prone to anxiety.

Breaking the cycle of panic

Panic attacks often lead to a cycle of fear. If you’ve experienced one in a particular place or situation, your brain may start to associate that place with fear, causing anticipatory anxiety before you even return. The key to breaking this cycle is gradual exposure – slowly reintroducing yourself to places or situations in a safe, controlled way. Education about anxiety – learning how it works and understanding that avoidance tends to make it worse – can empower you to take small, manageable steps toward facing your fears.

Simple coping strategies

Managing anxiety and panic attacks can be tough, but there are effective strategies that can help reduce their intensity and give you more control over your reactions. Here are some proven techniques to cope with both anxiety and panic attacks:

1. Deep breathing exercises

One of the quickest ways to calm yourself during a panic attack is deep breathing. Try the 4-7-8 technique:

• Inhale for four seconds.
• Hold your breath for seven seconds.
• Exhale slowly for eight seconds.

This helps regulate your heart rate and sends a calming signal to your brain. 

2. Grounding techniques

Grounding exercises can help distract you from anxious thoughts and bring your attention back to the present moment. Try the 5-4-3-2-1 technique:

• Five things you can see.
• Four things you can touch.
• Three things you can hear.
• Two things you can smell.
• One thing you can taste.

This helps ground you in the present moment and ease anxiety.

3. Cognitive reframing

Anxiety often comes from repetitive and overwhelming thoughts. Cognitive reframing involves acknowledging those thoughts and gently shifting your perspective to something more balanced and constructive.

4. Progressive muscle relaxation (PMR)

Progressive muscle relaxation involves tensing and then relaxing different muscle groups to release physical tension. Start with your feet and work your way up, tensing each muscle for a few seconds, then relaxing it for 10-20 seconds. This can help you release physical tension before it becomes overwhelming.

5. Mindfulness and meditation

Mindfulness helps you stay in the present moment, reducing worry about the future or dwelling on the past. Simple practices, like focusing on your breath or observing your surroundings, can help ease anxiety. Even just a few minutes of mindfulness daily can make a big difference over time.

Taking control

With time, practice, and the right techniques, you can learn to manage your anxiety and regain a sense of control. While it may not be possible to eliminate anxiety entirely, you can start to see it differently – understanding the triggers and learning strategies to manage it effectively, without falling into avoidance. By using the right tools, calming your nervous system, and retraining both your mind and body through consistent practice, you can overcome panic attacks and build resilience.

Finding support

Remember, you’re not alone. If panic attacks are becoming overwhelming and difficult to manage on your own, it may be helpful to find support. Therapies like cognitive behavioural therapy (CBT) and integrative approaches, such as cognitive behavioural hypnotherapy (CBH), can provide effective ways to manage anxiety and reduce the intensity of panic attacks, helping you overcome them.

Education and self-help materials can also be useful tools to gain a better understanding of anxiety, which can help you approach challenges in a more informed and confident way.