Breathing Exercises for Panic Attacks: 3 Proven Techniques

What Happens During a Panic Attack

During a panic attack, it feels like your heart is “jumping out” of your chest, your breathing becomes irregular, and your head starts spinning. A common thought appears: “I’m about to die.”
In reality, this is a harmless malfunction of the nervous system: the body releases too much adrenaline, and breathing becomes shallow and rapid.

This leads to symptoms such as shortness of breath, dizziness, and a sense of “unreality.”
That’s why breathing is the key to stopping the spiral.

3 Breathing Techniques to Calm Yourself

1. “Box Breathing”

Inhale — count to 4 → Hold — count to 4 → Exhale — count to 4 → Hold — count to 4.
Repeat for 1–2 minutes. This stabilizes your breathing and slows your heartbeat.

2. Slow Exhale

Inhale on a count of 4, then stretch your exhale to 6–7 counts.
A prolonged exhale activates the parasympathetic nervous system — the part responsible for relaxation.

3. “Hands on the Belly”

Place your hand on your stomach and try to breathe so that your belly rises and falls.
This activates the diaphragm and signals to the brain that there’s no danger.

Important to Remember

Breathing exercises are tools that work in the moment. But to prevent panic attacks from happening regularly, it’s important to understand why the nervous system reacts so strongly.
This can be worked through in therapy: exploring the deeper causes of anxiety and reinforcing emotional regulation skills.

Next Step

For lasting results, several sessions are usually needed — not just one. This way we can:

• Identify what triggers your panic states
• Develop new responses
• Learn to manage anxiety before it escalates

If anxiety attacks repeat and make it hard to feel grounded, you can learn more about the “Anxiety” consultation and book a first session.