Guide · anxiety · 3 min read
Breathing exercises that help during panic — a short, honest guide, if you have five quiet minutes
Deep breathing is the wrong advice during panic. What helps is a longer exhale and something concrete to count.
Start here
The order matters less than doing the first one tonight. Start there and come back to the rest.
Five quiet minutes is enough. Ten is generous.
If you only do one thing from this page, do the first point below. It is first because it removes the most friction for the least effort.
What helps
A physiological sigh — one inhale, a second short sip of air on top, then a long release through the mouth — often works in one or two rounds.
Count out loud if you can. Speaking forces a slower, more normal breathing pattern than thinking does.
Make the out-breath longer than the in-breath. Four in, six or eight out is enough. The exhale is the part that shifts things.
What to do when it does not work
Put one hand on your ribs and one on your belly so you can feel which one is moving. This gives your attention a job that is not "am I dying".
Cool your face. Cold water on the wrists and the back of the neck is a physical signal that has nothing to do with thinking your way out.
Do not try to take a big breath in. During panic you are often already over-breathing, and a deep inhale can make the dizziness worse.
Questions people ask
Does this replace treatment?
No. Breathing exercises are a coping tool. Panic disorder responds well to CBT and, in some cases, medication. Talk to a professional.
What if I feel more dizzy?
Stop and breathe normally. Dizziness during breathing exercises usually means you are breathing too hard or holding too long.
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