Panic Attacks
Your emergency protocol when panic hits
A panic attack is a false alarm — the amygdala fires a threat signal when no actual threat exists, triggering a cascade of terrifying symptoms: racing heart, chest tightness, hyperventilation, dizziness, tingling, and the overwhelming feeling that something catastrophic is happening. The cruel paradox: the symptoms themselves become the threat, creating a feedback loop that intensifies the attack.
The emergency protocol: Extended exhale breathing — inhale for 4 counts through the nose, exhale for 8 counts through pursed lips. This is not optional; this is the single most effective breathing intervention for acute panic. The extended exhale stimulates the vagus nerve, which directly opposes the sympathetic surge driving the panic. Within 60-90 seconds of sustained extended exhale breathing, heart rate and blood pressure begin to drop measurably.
Critical: do NOT try to breathe deeply during a panic attack. The instinct is to take big gulps of air, but this worsens the hyperventilation that's causing many of the symptoms (tingling, dizziness, lightheadedness). Instead, focus on making the exhale as long and slow as possible. The inhale can be small — it's the exhale that activates the parasympathetic brake. Between attacks, daily practice of extended exhale breathing (5 minutes, twice daily) reduces the frequency and intensity of future attacks by building parasympathetic tone.
Benefits
- Evidence-based techniques specifically adapted for panic attacks
- Immediate nervous system regulation in under 60 seconds
- Long-term resilience through consistent daily practice
- No equipment, no app, no cost — just your breath
- Free guided timer — practice anywhere, anytime
Frequently Asked Questions
How quickly do breathing exercises work for panic attacks?
Acute effects are immediate — one physiological sigh takes 5 seconds and produces measurable nervous system changes. For chronic benefits (sustained anxiety reduction, improved sleep quality, better stress resilience), consistent daily practice for 2-4 weeks produces lasting neuroplastic changes.
Can I combine breathing exercises with other treatments?
Yes. Breathing exercises complement medication, therapy, and other interventions. They work on the autonomic nervous system level, which is a separate pathway from most pharmacological or cognitive treatments. Always continue prescribed treatments and consult your healthcare provider.
What's the best time to practice breathing exercises?
The best time depends on your goal. Morning practice sets a calm baseline for the day. Pre-event practice (before a presentation, exam, or stressful situation) provides immediate nervous system regulation. Evening practice promotes sleep and recovery. Even 5 minutes of consistent daily practice produces measurable benefits.
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