What is a panic attack?

 

A panic attack is a type of fear response. It’s a more intense version of your body’s normal response to danger, stress or excitement.

 

The symptoms of a panic attack are:

• a pounding or racing heartbeat

• feeling lightheaded and dizzy

• feeling sick

• chest pains

• sweating

• shaking or trembling

• feeling like you’re losing control

 

If it’s your first experience of a panic attack, you might feel like you’re having a heart attack. It’s important to remember that they will normally last a maximum of 30 mins, they aren’t dangerous and shouldn’t harm you. These symptoms will also be at their worst within 10 minutes.

 

What happens inside your body?

 

Normally, when we encounter a threat, our nervous system is activated. This means that adrenaline floods our bodies, quickening our heartbeat and breathing and sending more blood and oxygen. 

Although some panic attacks feel random, research has shown that rapid, deep breathing can happen as early as 45 minutes before a panic attack. 

 

It isn’t sure what happens in your brain during a panic attack, but some thoughts are that the parts of the brain tied to fear and “fight or flight” are more active. 

 

 

What helps to manage panic attacks?

Talk to your friends, family, AnxietyUK helpline or Samaritans helpline if you feel like talking through it would help you.

Many breathing techniques help to slow your heart rate and the release of adrenaline too. Below is a walkthrough of two to try. Remember to practice these regularly, even when you’re not experiencing a panic attack, so that you will be able to remember them better when experiencing anxiety.

 

Diaphragmatic (Belly) Breathing Walkthrough

1. Find a Comfortable Position

   • Sit in a chair with your feet flat on the floor, or lie down on your back.

   • Relax your shoulders and close your eyes if comfortable.

2. Hand Placement

   • Place one hand on your chest and the other on your belly (just above your navel).

3. Inhale Deeply Through Your Nose

   • Take a slow, deep breath in.

   • Focus on expanding your belly (not your chest). Your hand on your stomach should rise while the hand on your chest stays still.

4. Exhale Slowly Through Your Mouth

   • Purse your lips (like you’re whistling) and exhale gently.

   • Feel your belly fall as you release the air slowly.

5. Repeat the Process

   • Continue for 5–10 minutes, keeping your breath slow and controlled.

 

Alternate Nostril Breathing (Nadi Shodhana) Walkthrough

1. Find a Comfortable Seat

   • Sit cross-legged on the floor or in a chair with your spine straight.

   • Relax your shoulders and place your left hand on your lap.

2. Hand Positioning (Vishnu Mudra)

   • Use your right hand:

     • Thumb: Close the right nostril.

     • Ring Finger: Close the left nostril.

     • Index & Middle Fingers: Rest them lightly between your eyebrows or fold them down.

3. Start the Breathing Cycle

   • Close your right nostril with your thumb and inhale deeply through your left nostril.

   • Close your left nostril with your ring finger and exhale through your right nostril.

   • Inhale through your right nostril, then close it.

   • Exhale through your left nostril.

4. Repeat for 5–10 Minutes

   • Keep the breath slow and controlled.

   • Focus on the sensation of air moving in and out.