While panic attacks can be frightening, they can also be easily quelled with the right tools. It takes time and practice, but you can learn to use a variety of techniques to reduce or eliminate symptoms when they appear.

One of the most effective is mindfulness, which involves focusing on and taking in your surroundings. When you’re having a panic attack, this can help you regain composure and refocus on the present moment.

1. Deep Breathing

Deep breathing is one of the most effective ways to calm your mind and reduce panic attack symptoms. Studies show that deep breathing can help you relax and increase the amount of oxygen in your brain.

You can also use the technique to help you stop the racing heartbeat that can trigger a panic attack. Breathe in through your nose and exhale through your mouth.

Practicing deep breathing exercises outside of a panic attack will make them easier to do during an episode.

If you have a friend or loved one who is suffering from a panic attack, talk with them about some of these techniques. Encourage them to take a few slow, deep breaths and bring an object nearby that they can focus on.

2. Muscle Relaxation

Muscle tension is a response to anxiety and stress, so learning how to relax your muscles can help limit panic attacks. One of the most popular ways to practice this technique is Progressive Muscle Relaxation (PMR), which involves tensing and relaxing different muscle groups in a two-step process.

Tense a specific muscle group, such as your feet or hands, for a few seconds, then release it slowly. Repeat with other muscle groups, such as your legs, hips, shoulders, arms, chest and abdomen.

This exercise can take a little bit of time to get used to, but once you do, it will be very helpful in calming yourself down. It also can help you build awareness of how your body feels in different states of tension and relaxation.

3. Visualization

Visualization is a technique that allows you to see yourself experiencing what you want in life. This can help you to develop the confidence you need to overcome your anxiety and panic attacks.

It can also be used to improve your athletic performance and deliver better results at work. It works in a similar way to mental exercise, which is often recommended for those who are recovering from an injury or illness.

When practicing visualization, you should use all of your senses to create a scene that feels real and vital. This includes everything from what you smell to the sounds of the place.

4. Mantra

Mantra is a sound or a phrase that can help focus the mind and calm anxiety. This type of meditation is one of the oldest techniques described in Indian scriptures, and it can be used to ease physical discomfort and release worrisome thoughts.

Using a mantra to meditate can be especially helpful during a panic attack because it gives you something to focus on and provides some strength as you repeat the words inside your head. To use a mantra, sit in a comfortable position with your eyes closed and repeat the words or phrase silently.

There are many different mantras to choose from, so make sure to find the right one that works for you. You can also try making up your own mantra, if you have a particular word or phrase that helps you.

5. Relaxation Techniques

Relaxation techniques can help you stop a panic attack by increasing your awareness of your body and refocusing your attention on something calming. They can also reduce your stress hormone levels and improve your overall health and wellbeing.

One way to do this is to practice autogenic relaxation, or progressive muscle relaxation. This technique involves tensing and relaxing one part of your body at a time, starting with the toes and working up to your neck.

Another relaxation technique is visualization, which uses mental imagery to take you to a peaceful place that helps you relax. This can be a real or imagined place, and you may want to include sights, smells, sounds and touch.

This is a simple relaxation technique that is often helpful. You can do it when you feel anxious by counting backwards until you feel calm.

6. Exercise

Exercise can help you lose weight, improve your mood, and lower your blood pressure and stress levels. However, it can also trigger feelings of anxiety and panic for some people.

Luckily, there are ways to avoid this from happening.

If you regularly experience a panic attack, you may want to consider cutting back on your workouts and focus on other forms of exercise instead.

For example, try taking a brisk walk in your neighborhood instead of jogging.

Another option is to do a slow weight-lifting session or yoga class.

You’ll still get the mental health benefits of exercise, but it will be more manageable for you and won’t trigger a panic attack. This can make a huge difference in your quality of life.

7. Talk to a Psychiatrist

Talking to a psychiatrist is an effective way to treat panic attacks. They will help you to understand what causes them, how they affect your life and how they can be treated.

They will then suggest treatments that have been proven to work. This may include psychotherapy (talk therapy), medication or a combination of both.

Antidepressants, such as SSRIs and SNRIs, can also make panic attacks less frequent or less severe. Your doctor will prescribe them if you have a diagnosed panic disorder.

They can help you to avoid situations that trigger your attacks, such as smoking, alcohol or caffeine. They can also teach you relaxation techniques and how to manage your stress.

8. Take a Deep Breath

When you’re feeling overwhelmed, a quick deep breath can help reduce your stress. But it’s important to do this the right way, otherwise you could end up hyperventilating and make your symptoms worse.

If you’re prone to panic attacks, try taking long breaths from your stomach, rather than short ones from your chest. Breathing from your stomach will help your diaphragm expand, which can counteract the short, shallow breaths that make you feel short of breath.

Another breathing technique that can help calm anxiety is the “3-part breath” exercise. Start by breathing deeply into your stomach, then your lungs, and finally your throat. Repeat this exercise for five to ten rounds.

9. Get Some Exercise

Exercise is a proven way to increase happiness, boost your mood and strengthen your immune system. It also helps you regulate your heart rate, breathe more deeply and release hormones that relax your body.

But it’s not without its risks – research shows that workouts can trigger a panic attack in some people. That’s because a moderate to intense workout can cause your heart rate to spike and make you sweat, mimicking the physical effects of a panic attack.

Luckily, there are ways to mitigate these effects so you can keep going on with your workouts. If you have a history of panic attacks, sports psychologist Julie Elion recommends that you check with your doctor before starting a new fitness plan.

10. Talk to a Psychiatrist

Having a panic attack is frightening, but it doesn't have to be this way. Treatment can help you stop a panic attack and learn how to handle it better.

Your doctor will ask about your symptoms and medical history. They may run tests to check for an underlying physical condition that might be causing your panic attacks.

They may also refer you to a mental health professional, such as a psychologist or psychiatrist. They will use their training and expertise to make a diagnosis of panic disorder or a related mental health problem, such as post-traumatic stress disorder.

Psychiatrists can provide you with medications and therapy techniques that are effective in treating panic disorder and overcoming its symptoms. However, it is important to find a doctor who is a good fit for you.