During a panic attack, breathing can become fast and shallow, which may increase feelings of fear, dizziness, or tightness in the chest. Slow, gentle breathing can help your body settle down and reduce the intensity of the panic.
Find a comfortable and safe place to sit. Relax your shoulders and loosen any tight clothing. Breathe in gently through your nose for about 4 seconds, then slowly breathe out through your mouth for about 6 seconds. Continue this pattern for several minutes.
Try not to take very deep or forceful breaths. The goal is to make your breathing slow, comfortable, and regular, not to fill your lungs as much as possible.
While breathing, remind yourself: “I am safe. This feeling will pass. I can take one breath at a time.” Focus your attention on the feeling of the air moving in and out rather than on frightening thoughts.
If counting makes you more anxious, simply breathe naturally and concentrate on making your exhalation a little slower and longer than your inhalation.
If you continue to feel extremely unwell, have severe or unusual chest pain, faint, or have serious difficulty breathing, seek urgent medical attention rather than assuming it is only a panic attack.