The strategies below are not designed to stop a panic attack. They are designed to help you move through one with a little more steadiness. The more you practise them when calm, the more accessible they become in the moment.
A simple sequence to hold onto during a panic attack is Accept, Breathe, Connect.
Name to yourself that this is a panic attack. It is frightening, but not dangerous, and it will pass.
Slow the breath down. In through the nose for a count of 4, a brief pause, then out gently for a count of 6.
Bring your attention to your senses. What can you see, hear, feel underfoot, or hold in your hand?
If it helps to have something concrete, use your senses to anchor yourself in the present moment.
Work through the list slowly. There is no right answer for any of them. The point is simply to bring your attention into your body and your surroundings, rather than the fear.
These resources are free and well regarded.
The breath is one of the most powerful tools during a panic attack. The step B in Accept, Breathe, Connect points you here. This companion guide covers four specific breathing techniques in more detail, including the 4-count inhale and 6-count exhale above.
View Breathing for CalmYoga with Adriene offers free, accessible yoga videos on YouTube. Her approach is warm, non-prescriptive, and suitable for all levels, including people who have never tried yoga before. She is particularly good at acknowledging that different bodies have different needs on different days.
Jon Kabat-Zinn is one of the founders of mindfulness-based stress reduction (MBSR) and his guided body scan is widely used in clinical settings. It is a well-researched practice for grounding the nervous system and developing a more compassionate relationship with the body.
These are suggestions only. Any yoga teacher, guided meditation, or body-based practice that feels right for you is equally valid. What matters most is that it feels calming and accessible, rather than pressured or effortful.
This guide is offered as general support alongside your therapy and is not a substitute for medical or clinical advice. If panic attacks are frequent or significantly affecting your life, please discuss this with your therapist or GP.