Panic Attack Coping Strategy: Slowly Exhale

Obviously, breathing deeply is one of the first things you’ll think of doing. Although fast, shallow breaths will feel like they’re helping, it only delays your efforts to overcome the panic attack.

Focus on how breathing naturally makes you feel good because it’s one of our most critical needs. Begin with a four-second inhale, and let your breath go slowly for a count of eight. The vital part is to allow the exhale to be as long as possible.

Experts say this triggers our “relaxation response.” Practicing yoga daily is also a gentle, healthy approach to forming a deep breathing habit, which is crucial if you’ve been having regular panic attacks.

Try adding a simple 10-minute meditation or yoga session each day to your schedule so that the next time you want to stop a panic attack in its tracks, your body knows how to use deep breathing to quiet the storm.