Can Breathing Exercises Actually Help with Panic Attacks? (Hint: Yes)

The Moment Everything Feels Too Much

Your heart starts racing out of nowhere. Your chest feels tight. Your hands are shaking. You can’t catch your breath—even though you’re technically breathing. Your brain is spinning and all you can think is, “I can’t handle this.”

If you’ve ever had a panic attack—or something that felt like one—you’re not alone. And even though it can feel scary or out of control in the moment, there’s something powerful you can do right away:

Breathe.

It sounds too simple, right? But breathing isn’t just something your body does to stay alive. It’s something you can use—to signal safety to your brain, slow your heart rate, and regain a sense of control when everything feels like it’s spiraling.

What Actually Happens During a Panic Attack

A panic attack is your body’s fight-or-flight system going into overdrive, even when there’s no real danger. Think of it like a false alarm going off in your brain.

When that system gets triggered, here’s what happens:

• Your brain floods your body with adrenaline and cortisol

• Your heart beats faster

• Your breathing gets shallow

• Your muscles tense up

• Your mind starts racing to find “danger”

It’s your body’s way of trying to protect you. But during a panic attack, the danger is internal—not external. And that’s where breathing exercises come in.

Why Breathing Exercises Work (Like, Actually Work)

Your breath is connected to your nervous system. When you breathe fast and shallow (like during panic), it tells your body: “We’re in danger!”

But when you slow your breathing down and make it deeper, you activate your parasympathetic nervous system—a.k.a. your “rest and restore” system. It helps calm the fight-or-flight response.

So by changing how you breathe, you can literally shift how your brain and body react.

This isn’t just a wellness trend—it’s neuroscience.

What Breathing Can (and Can’t) Do

Let’s be clear: breathing exercises aren’t a cure-all. They won’t magically erase every problem or stop panic forever.

But they can do things like:

• Slow your racing heart

• Help stop dizziness or numbness

• Ground you in the present moment

• Give you something to focus on besides fear

• Shorten the length of a panic attack

• Remind your brain and body that you’re safe

Think of it as an emergency tool you carry with you all the time—no equipment needed.

4 Breathing Techniques That Actually Help

You don’t need to try them all. Pick one or two that feel manageable and practice them before a panic attack, so your body knows what to do when you need it most.

1. Box Breathing (4-4-4-4)

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds Repeat for 1–2 minutes.

Why it works: The even counts help regulate your breath and activate the calm-response part of your brain.

2. 4-7-8 Breathing

• Inhale through your nose for 4 seconds

• Hold your breath for 7 seconds

• Exhale slowly through your mouth for 8 seconds Repeat 3–4 times.

Why it works: The long exhale slows your heart rate and reduces feelings of panic quickly.

3. Hand Trace Breathing

• Hold out one hand, fingers spread

• Use your opposite finger to trace each finger as you breathe

• Inhale as you trace up, exhale as you trace down Go slowly, feeling the rise and fall.

Why it works: Combines deep breathing with grounding touch and movement—great when you feel disconnected from your body.

4. 5-Finger Tap and Breathe

• Tap each fingertip with your thumb, one at a time

• Say (out loud or silently): “I am safe,” “I am okay,” or your own calming phrase

• Sync the tapping with slow inhales and exhales

Why it works: Combines breath, movement, and self-reassurance—especially helpful when anxiety is spiraling.

When Should You Use These?

You don’t need to wait for a full-on panic attack. These techniques are helpful:

• Right before a test or presentation

• When you feel tension building up

• After an argument or stressful conversation

• While lying in bed overthinking

• Anytime your thoughts feel louder than your breath

Practicing them when you’re calm helps your body remember how to access them when you’re not.

What If You’re in Public?

Panic can hit anywhere—school, the bus, the cafeteria, a friend’s house. And it can feel embarrassing to suddenly start deep breathing in front of people.

Here are a few ways to do it subtly:

• Use hand trace breathing under a desk or in your lap

• Do box breathing while staring at the edge of a table, screen, or ceiling tile

• Focus on slow exhale breathing through your nose (looks like you're just zoning out)

• Step into a bathroom stall or hallway for 2 minutes and reset

You don’t owe anyone an explanation. Taking care of your mental health is nothing to be ashamed of.

What to Do After a Panic Attack

Once the wave passes, you might feel tired, shaky, or disoriented. That’s normal.

Give yourself permission to:

• Drink some water

• Sit somewhere quiet

• Take a few more grounding breaths

• Text someone you trust

• Remind yourself: It passed. And I got through it.

You don’t have to bounce back immediately. Take the time you need.

Final Thoughts: You’re Not Powerless

Panic attacks can make you feel like you’re trapped in your own body. But your breath is always there. It’s free. It’s portable. And it works.

The more you practice breathing with intention—not just existing, but really tuning in—the easier it becomes to pause the panic before it takes over.

You don’t have to be fearless. You just have to give yourself the tools to feel safe again.

And your breath? That’s the first tool in your pocket.