How do you calm a panic attack?
Last updated September 3, 2026.
Slow your breathing: in slowly through your nose, out slowly through your mouth, gently and steadily - fast shallow breathing feeds the dizziness and tingling. Then remind yourself what this is: a panic attack peaks within minutes and eases within about 20 to 30 minutes; it is frightening but not dangerous. Grounding helps: name five things you see, four you can touch, three you can hear. Stay where you are and let it crest rather than fighting it. Recurring attacks, or avoiding places for fear of the next one, is treatable panic disorder - CBT works well. Caution: panic imitates heart problems, so first-time severe chest pain, or pain with sweating spreading to arm or jaw, gets checked medically. If you are struggling, call or text 988 (US) or your local crisis line. Pymander is a free AI doctor, 24/7 by text, and can coach the breathing.
What to do
- Breathe slow, not deep: gentle in through the nose, long out through the mouth.
- Name what is happening: a panic attack peaks in minutes and passes - it cannot harm you.
- Ground with 5-4-3-2-1: five things seen, four touched, three heard.
- Check first-time chest pain medically: panic and heart symptoms overlap too much to guess.
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