Simple Techniques to Manage your Panic Attacks

Panic Attacks

Panic attacks are mainly brought on by the fear of something and that fear could be real to you and to your subconscious, but not a reality. Below I have included a simple technique that you could use to manage your panic attacks in the short term, but nobody needs to live with these negative thoughts and feelings and with the right help you can end them forever.

Managing Panic Attacks


Breathe in through the nose for 4 seconds

Hold for 2 seconds

Breathe out through the mouth for 6 seconds

Repeat 10 times

Place hand on stomach and feel it rise and fall with each breath

In your mind say “In 2 3 4, hold 1 2, out 2 3 4 5 6” repeat

Learn to breathe from your stomach and not your chest, because breathing from the chest exacerbates your anxiety.


Tense then relax

Feet – tense and relax 5 times

Legs – tense then relax 5 times

Abs – tense then relax 5 times

Hands – tense then relax 5 times

Arms – tense then relax 5 times

Shoulders – tense then relax 5 times

Distraction technique

Remember 5, 4, 3, 2, 1

· Count 5 things you can see

· Count 4 things you can hear

· Count 3 things you can touch

· Count 2 things you can smell

· Take 1 deep breath.

Count the things around you

· Count bricks in the wall

· Count passing cars/people/footsteps

· Count backwards from 100

Remain Positive – and remember to remind yourself:

I am here. I am breathing. I am breathing in and out. I am feeling my stomach rise and fall. I am calm. I am safe.

Acknowledge to yourself that anxiety is uncomfortable. Panic attacks are scary but you are in control, it will not last forever, and you will get through it.

I hope this helps and if you want to download my Free 5 Simple Ways to End Anxiety and Panic Attacks you can get it here 5 Simple Ways to End Anxiety & Panic Attack Opt-In

To Your Ultimate Success

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