I’ve had my fair share of sudden panic spikes—the heart racing, the room tilting, the urgent need to escape. Over the years I’ve learned that a few simple, repeatable breathing practices can calm that surge in under three minutes. They don’t require gear, a special pose, or a long chunk of time—just a little focus and kindness toward your nervous system. Below I share the techniques I reach for most, how to do them step-by-step, when each is best, and common questions people ask when they’re trying to breathe through panic.
Why breathing helps so quickly
Breathing is a direct line to the autonomic nervous system. When we shift breath—making it slower, deeper, and more intentional—we send signals to the brain that it’s safe. That reduces the fight-or-flight hormones (like adrenaline) and boosts the calming parasympathetic response. In practice, even 60–180 seconds of paced breathing can reduce heart rate, lower blood pressure, and steady the racing thoughts that fuel panic.
Quick rules before you start
- Stay gentle: Don’t force deep breaths. If anything feels dizzy or worse, stop and breathe naturally until you feel steady.
- Use a posture that supports your belly: Sitting up straight or reclining slightly helps the diaphragm work well.
- Focus on length, not volume: Slow and measured is better than huge, gasping breaths.
- If you have respiratory conditions (asthma, COPD) or cardiovascular concerns, check with your clinician before trying new breathwork patterns.
Box breathing (60–90 seconds)
Why I use it: It’s structured and predictable, which can be especially soothing when the mind feels chaotic.
How to do it:
- Sit comfortably and rest your hands on your lap.
- Inhale gently through your nose for a count of 4.
- Hold the breath for a count of 4.
- Exhale slowly through your nose or pursed lips for a count of 4.
- Hold the empty breath for a count of 4.
- Repeat 3–5 cycles (about 60–90 seconds).
Variations: If 4 feels tight, use 3-second counts. The structure itself is the calming element.
4‑7‑8 breathing (under 2 minutes)
Why I use it: It’s excellent for fast down-regulation—slowing the heart rate and anchoring attention.
How to do it:
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth, making the whoosh sound, for a count of 8.
- Repeat 3–4 cycles. Don’t overdo it the first time—build up to more cycles over days.
Notes: The extended out-breath helps trigger the parasympathetic system. If holding 7 feels hard, shorten the hold and work up gradually.
Coherent breathing (120–180 seconds)
Why I use it: It’s gentle and steady—great when panic is present but you can still follow a rhythm.
How to do it:
- Aim for 5 breaths per minute: inhale 5 seconds, exhale 7 seconds (or inhale 5, exhale 5 if 12-second cycles feel long).
- Continue for 2–3 minutes, focusing on even, unforced breath and the rise/fall in your chest and belly.
Tip: Silent counting or a free timer app (I like Insight Timer for its simple bell options) helps hold the rhythm without staring at the clock.
Diaphragmatic (belly) breathing with a sigh (under 90 seconds)
Why I use it: A natural combination that releases tension from the shoulders, chest, and jaw—useful when panic feels physically tight.
How to do it:
- Place one hand on your chest and one on your belly.
- Inhale slowly through your nose, aiming to expand the belly (hand on belly rises more than the chest).
- Exhale with a soft audible sigh through your mouth or nose—let go of tension on the exhale.
- Repeat 4–6 times, focusing on relaxing the shoulders and jaw each exhale.
Variation: Try a longer sigh on the exhale if it feels good—this often helps release acute tension quickly.
Grounding breath + sensory anchor (under 2 minutes)
Why I use it: Combining breath with sensory input distracts the mind from spiralling thoughts and invites orientation back to the present.
How to do it:
- Take three slow breaths: inhale for 3, exhale for 4.
- On the third exhale, name out loud or in your head: three things you can see, two things you can touch, one thing you can hear.
- Repeat one cycle if needed.
This is my go-to when panic is accompanied by overwhelming thoughts—naming sensory facts feels like handing the mind a practical checklist.
Common questions people ask
Will breathing exercises make me faint? Rarely. If you hyperventilate or force big, fast breaths, you might feel lightheaded. Use slow, gentle breaths. If you feel dizzy, breathe normally until it passes.
How often should I practice? Daily practice (even 2 minutes in the morning) makes these tools more effective when panic strikes. But a single 60–180 second practice during a panic can still help a lot.
Can apps help? Yes—apps like Calm, Breathwrk, and Insight Timer have guided short breath sets and simple timers. A gentle bell or vibration can keep you on track without needing to count.
What if breathing doesn’t help? Breathing is one tool. If panic remains intense, combine it with grounding techniques, a safe person to call, or stepping outside for fresh air. If panic attacks are frequent, please consult a healthcare professional or a therapist trained in CBT or trauma-informed care.
Troubleshooting common hiccups
- If your mind races and can’t count: place a hand on your belly and focus on its movement rather than numbers.
- If you feel chest tightness: prioritize slow exhalations and shorter holds. A humming exhale (like a soft “mmmm”) can soothe the vagus nerve.
- If you’re short of breath: don’t force breath patterns. Breathe naturally and try gentle diaphragmatic breaths until you feel steadier.
These techniques are small practices that pay off with repetition. The first time you try them in the middle of panic, they may feel awkward—but many people (myself included) notice a measurable easing within those first 60–180 seconds. Keep a simple one-line cue in your phone’s notes—like “Breathe: 4-4-4” or “Sigh x4”—so you can return to a trusted practice fast. Be patient and kind with yourself; the act of pausing and breathing is itself an act of care.
