Breathing for Panic Attacks
Slow exhale technique to interrupt panic — follow the visual pacer
During a panic attack, your body hyperventilates — rapid, shallow breathing that drops CO2 levels and triggers more panic symptoms (tingling, dizziness, chest tightness). The fastest way to break this cycle is to extend your exhale. This timer uses extended exhale breathing (4 seconds in, 8 seconds out) which raises CO2 back to normal levels and directly counters the hyperventilation response.
The visual pacer is critical during panic. When your mind is racing, counting seconds is nearly impossible. Instead, just follow the expanding and contracting animation. Match your breathing to it. The 2:1 exhale-to-inhale ratio does the rest — no willpower required. Most panic attacks begin to subside within 3-5 minutes of controlled breathing.
Benefits
- Directly counters hyperventilation — the physiological driver of panic symptoms
- Visual pacer eliminates the need to count during high stress
- Extended exhale ratio (2:1) is the most effective anti-panic breathing pattern
- Panic symptoms typically begin to subside within 3-5 minutes
Frequently Asked Questions
Why extended exhale instead of box breathing for panic attacks?
Box breathing includes breath holds, which can increase panic in some people during an active attack. Extended exhale breathing has no holds — just a long, slow exhale that directly raises CO2 levels and counters hyperventilation. It's gentler and more effective for acute panic.
Should I breathe through my nose or mouth during a panic attack?
Ideally, inhale through your nose and exhale through your mouth with pursed lips (like blowing through a straw). Nose breathing naturally slows your inhale, and pursed-lip exhale provides resistance that extends the exhale duration. But if nose breathing feels difficult, just breathe however you can — the rhythm matters more than the route.
What if I can't follow the timer during a panic attack?
That's normal. Start by just watching the animation — don't try to perfectly match it. Even roughly following the visual pacer is enough. As the breathing slows your heart rate, it gets easier to match the rhythm. Give it 2-3 minutes.
Related Breathing Exercises