Breathing for Panic Attacks
During a panic attack, breathing becomes rapid and shallow. Deliberate slow breathing can help break the hyperventilation cycle and signal your body that you are safe.
How to Do It
- 1Acknowledge what is happening — it will pass.
- 2Place one hand on your chest and one on your belly.
- 3Breathe in slowly through your nose for 4 seconds, feeling your belly rise.
- 4Hold gently for 2–4 seconds (or skip the hold if it increases anxiety).
- 5Exhale slowly through pursed lips for 6 seconds.
- 6Continue until the intensity decreases — usually 3–10 minutes.
Timing
Recommended duration: 3–10 minutes or until symptoms subside
Cycle length: ~12 seconds per cycle
Inhale 4s · Hold 2s · Exhale 6s
Benefits
- ✓May help break the hyperventilation cycle common during panic.
- ✓Gives you something concrete to focus on, which can reduce mental spiraling.
- ✓Slow exhales stimulate the vagus nerve, promoting calm.
- ✓Can be combined with grounding techniques for stronger effect.
When to Use
- •During a panic attack or intense anxiety episode.
- •When you feel panic building and want to intervene early.
- •After a panic attack to help your body return to baseline.
Cautions
- ⚠This is not medical advice. Panic attacks can feel like medical emergencies — if you are unsure, seek immediate medical attention.
- ⚠If you experience frequent panic attacks, consult a mental health professional.
- ⚠Skip the breath hold if it makes you more anxious.
- ⚠Breathing exercises are a coping tool; professional treatment (e.g., CBT) is the most effective long-term approach for panic disorder.
Frequently Asked Questions
How do I breathe during a panic attack?
Focus on slowing your exhale. Breathe in for 4 seconds, then out for 6 seconds. Avoid gasping or forcing air. The goal is gentle, steady rhythm.
Does breathing into a paper bag help during a panic attack?
This is generally not recommended anymore. It can be dangerous if your symptoms are caused by something other than hyperventilation. Controlled breathing techniques are safer and more effective.
How long does a panic attack last?
Most panic attacks peak within 10 minutes and subside within 20–30 minutes. Breathing exercises can help reduce the duration and intensity.
Can breathing exercises prevent panic attacks?
Regular breathing practice may help reduce overall anxiety levels, which can lower the frequency of panic attacks. However, prevention is best addressed with professional guidance.
Related Techniques
Calm Down Now
When you need to calm down quickly, controlled breathing is one of the fastest evidence-based tools available — it can shift your nervous system from "fight or flight" to "rest and digest" in under a minute.
Physiological Sigh
The physiological sigh is a breathing pattern involving two short inhales through the nose followed by one long exhale through the mouth, studied at Stanford University as a rapid way to reduce stress.
Breathing Exercises for Anxiety
Breathing exercises for anxiety use controlled inhale-exhale patterns to activate the parasympathetic nervous system, which may help reduce anxious feelings, lower heart rate, and promote a sense of calm.
4-7-8 Breathing
The 4-7-8 breathing technique is a pattern where you inhale for 4 counts, hold for 7, and exhale for 8, designed to activate the parasympathetic nervous system and promote relaxation.