Panic Attack Reset: a fast, evidence-based routine you can do anywhere

An evidence-based routine to calm panic attacks combines controlled breathing (such as "cyclic sighing") and grounding techniques. This method is supported by clinical research and recommended by leading medical organisations for calming the body’s panic response.

Cyclic Sighing Breathing Exercise

• Step 1: Inhale slowly through the nose until the lungs comfortably fill.

• Step 2: Pause and take a second, deeper sip of air to fully expand the lungs.

• Step 3: Exhale very slowly through the mouth until all the air is gone.

• Step 4: Repeat this cycle for five minutes, or several times until feeling calmer.

• Cyclic sighing quickly lowers arousal, slows breathing rate, and improves mood.

Physical Grounding Routine

• Foot Awareness: Press feet into the ground. Focus on the pressure, temperature, and sensation; wiggle toes or stomp feet if needed.

• Object Touch: Hold or touch a small object (key, pen). Notice its texture, temperature, and weight, bringing awareness to the present moment.

• Sensory Reset: If possible, splash cool water on the face or hold something cold (like an ice cube) in your hand to anchor attention.

Optional: Progressive Muscle Relaxation (PMR)

• Briefly tense and then relax major muscle groups (hands, arms, shoulders, legs) while focusing attention on each sensation. This has been shown to further reduce acute anxiety if added to the cycle.

Why This Works

• Slow, structured breathing activates the body's parasympathetic nervous system, slowing heart rate and reducing physiological panic symptoms.

• Grounding provides immediate sensory focus, interrupting racing thoughts and overwhelming emotions and re-anchoring the mind in the present moment.

• Combining both techniques offers proven, fast relief and can be practiced anywhere without special equipment.

This structured routine is well-supported by clinical evidence and can be safely combined with professional anxiety care for best results.