How to survive a panic attack

Many people have panic attacks or panic episodes. Panic might be one of the most misunderstood experiences in mental health. This is because many people don’t understand where panic is rooted in the brain and what that brain placement means. In the next post I will write about the meaning of panic attacks and how to support a loved one in a panic attack. For this post, here are immediate techniques you can try.

IMMEDIATE PANIC ATTACK TECHNIQUES

(Fast-acting methods to reduce panic and re-regulate)

1. Physiological Sigh (double inhale)

How to do it:

• Inhale once through the nose

• Take a second quick inhale on top

• Exhale slowly and fully through the mouth
  → Repeat 1–3 times

Why it works:
Rapidly reduces CO₂ and calms the autonomic nervous system by engaging the parasympathetic “brake.”
Source: Huberman Lab, Stanford Neuroscience; Zelano et al., 2016

2. Orienting (Somatic Experiencing®)

How to do it:

• Let your eyes slowly scan the environment

• Notice colors, shapes, light, or movement

• Gently turn your head as you do this

• Let your body follow what feels interesting or settling

• If rocking or swaying or other movement is spontaneous during this that’s fine too

Say to yourself:
“I’m here. I can look around. There’s no immediate danger.”

Why it works:
Engages the superior colliculus and ventral vagal system (Polyvagal Theory), signaling to the brain that you are safe.
Source: Peter Levine, SE International; Porges, 2011

3. 5-4-3-2-1 Grounding

How to do it:

• 5 things you see

• 4 things you can touch

• 3 things you hear

• 2 things you smell

• 1 thing you taste

Why: Brings you back to the present moment using sensory input, diverting focus from fear cycles.
Used widely in trauma-informed CBT and DBT

4. Box Breathing

How to do it:
Inhale – Hold – Exhale – Hold (4 seconds each)
→ Repeat 4–6 times

Why: Regulates breath rhythms and stimulates vagus nerve, reducing physiological arousal.
Navy SEALs, mindfulness protocols, HRV research

5. Cold Water or Ice Hack

How to do it:
Splash cold water on face or hold ice to palms or neck.

Why: Triggers the mammalian dive reflex, slowing heart rate and bringing attention back to the body.
Clinical anxiety relief; parasympathetic activation

6. “Feel Your Feet” Grounding

Press feet firmly into floor.
Wiggle toes, shift weight, sense contact.
Say: “These are my feet. The floor is holding me.”

Why: Activates proprioception, helps shift out of freeze or dissociation.
Somatic Experiencing®, Polyvagal Theory

7. “Name It to Tame It”

Say: “This is a panic attack. It will pass. I am safe even though it feels scary.”

Why: Puts language to emotion, engaging the prefrontal cortex to regulate the limbic system (amygdala).
Dan Siegel, “The Whole-Brain Child”