Panic Attack: What to Do? Can I Help Myself?

Your heart is racing, your chest feels tight, your thoughts are spinning – when anxiety or panic kicks in, it feels like your body is working against you. But the opposite is true: your nervous system is actually trying to protect you. 

The good news? 
You can actively take control – through your breathing.
A tool that you always have with you! 

Why Breathing Techniques Help with Anxiety 

Anxiety puts your body into “fight-or-flight” mode (activating the sympathetic nervous system). Your heart beats faster, your muscles tense up, your breathing becomes shallow and rapid – sometimes even leading to hyperventilation. 

This is exactly where the right breathing technique comes in: by breathing slowly and consciously, you signal to your nervous system that there is no danger. 

The Best Breathing Techniques for Anxiety & Panic 

1. Box Breathing (4-4-4-4 Method) 

This technique helps calm the nervous system and regain focus. 

🔹 How to do it:

• Inhale slowly through your nose for 4 seconds
• Hold your breath for 4 seconds
• Exhale slowly through your mouth for 4 seconds
• Wait for 4 seconds before inhaling again
• Repeat the cycle for at least 2 minutes 

💡 Fun fact: This is one of the most scientifically proven methods to improve sleep, reduce stress, and enhance your mood. 

2. Extended Exhalation (6-8 Breathing) 

Longer exhalation activates the parasympathetic nervous system – your body’s “rest and digest” mode. 

🔹 How to do it: 

• Inhale deeply through your nose for 6 seconds
• Exhale slowly through your mouth for 8 seconds
• Repeat for several minutes 

💡 General rule: Extending your exhalation longer than your inhalation naturally calms your nervous system and reduces stress. You can incorporate this into your daily life anytime – no need to always count to 6 or 8! 

3. Humming Breath (Bee Breath / Brahmari) 

This technique uses vibrations to stimulate the vagus nerve. 

🔹 How to do it:

• Inhale deeply through your nose
• As you exhale, make a humming “Mmmm” or “Hmmm” sound
• Feel the vibration in your body
• Repeat 5-10 times 

💡 The vagus nerve is located in your neck. When activated, it turns on the parasympathetic (calming) nervous system – which lets you relax deeply. Do it right: This is just a simple “mmm” hum, not an “Oooohm” 😉 

4. 5-Finger Breathing (Immediate Panic Relief) 

This technique is especially helpful if you feel overwhelmed and have trouble focusing only on your breath. The movement keeps your mind engaged. 

🔹 How to do it:

• Hold one hand in front of you
• Use the index finger of your other hand to trace the outline of your fingers slowly
• Inhale as you trace up, exhale as you trace down
• Keep going until you feel calmer 

When Breathing Techniques Can Help 

☑️ At the first signs of anxiety or stress 
☑️ During a panic attack 
☑️ Before challenging situations (e.g., exams, presentations, ice bathing) 
☑️ As a daily practice to strengthen your mental resilience 

Breathing in a Nutshell 

• Slow, conscious breathing and longer exhalation (compared to inhalation) = reduces stress, activates the parasympathetic nervous system.
• Humming = stimulates the vagus nerve through vibration, providing extra relaxation for your nervous system.
• Fast breathing (especially through the mouth, aka hyperventilation) = increases energy, activates the sympathetic nervous system, making you more alert and excited. This should be avoided during panic or anxiety.

Get Calmer and more Relaxed 

If you want to learn more about breathing techniques and experience them in combination with other stress-reducing methods like sauna and ice bathing, check out our schedule and join one of our expert-led classes. Discover all our class types here.