Guide · anxiety · 3 min read
Breathing exercises that help during panic — what nobody tells you, when you want to finish something
Deep breathing is the wrong advice during panic. What helps is a longer exhale and something concrete to count.
Start here
Every point here is written so that a bad week is still enough to manage it.
Wanting to finish something is a better motivation than wanting to relax.
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
Do not wait until the peak to practise. Doing four rounds on a normal afternoon is what makes it available at the peak.
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.
What to do when it does not work
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.
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".
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
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.
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.
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