· By Katharina Fojtl
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.
