How Do I Calm Myself Down During a Panic Attack?

Let’s be honest, panic attacks are terrifying. One minute you’re fine, and the next, your heart is racing, your chest feels tight, and your thoughts are spinning out of control. If you’ve been there, you know exactly what it feels like.

And if you’re here asking, “How do I calm myself down during a panic attack?”, you’re not alone. The good news? It’s possible to regain control, even when your body and mind feel like they’re in full-blown crisis mode. Let’s walk through it together, step by step.

First Things First: Recognize What’s Happening

The moment panic hits, your brain is sounding the alarm loudly. Your heart starts pounding, your hands might shake, and your breathing gets shallow. You may even feel like something terrible is about to happen.

Here’s the thing: even though it feels dangerous, panic attacks aren’t harmful. They’re intense, yes. But they pass.

One of the most powerful tools you have is simply recognizing it: This is a panic attack. It’s temporary. I’ve felt this before, and I’ve come through it.

Naming what’s happening helps shift you from “what’s wrong with me?” to “okay, this is panic, and I can handle it.” It might sound simple, but this mindset shift can make a huge difference.

Take a Deep Breath, Literally

Let’s talk about your breath. During a panic attack, your breathing becomes quick and shallow. This only adds fuel to the fire, making you feel lightheaded, dizzy, or like you can’t get enough air.

So what do you do?

Slow. It. Down.

Try this: breathe in through your nose for four seconds. Hold it for four. Exhale slowly through your mouth for six. Then repeat.

This kind of deep, intentional breathing tells your body, “Hey, we’re not in danger.” It helps reset your nervous system and slows your racing thoughts.

If counting stresses you out more, no problem. Just focus on making your exhales longer than your inhales. It’s about calming the system, not getting it perfect.

Get Grounded in the Present

When panic hits, your thoughts tend to spiral into the “what ifs.” What if I faint? What if I lose control? What if this never stops?

That’s where grounding techniques come in. They help pull you out of your head and back into the real world, the here and now.

One popular method is the 5-4-3-2-1 technique. It’s super simple and easy to remember:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Look around the room. Touch the fabric of your shirt. Notice the hum of a fan or the ticking of a clock. These little things help interrupt the panic loop and remind you that you’re safe, right now.

Talk to Yourself Like You Would a Friend

In the middle of a panic attack, your inner voice might be feeding the fear. “I can’t do this.” “I’m freaking out.” “What if I die?”

Now’s the time to flip that script.

Imagine you’re talking to a close friend who’s panicking. You wouldn’t yell at them or tell them they’re weak. You’d reassure them. You’d remind them to breathe. You’d tell them they’re going to be okay.

Talk to yourself the same way.

Try phrases like:

• “This is just anxiety. It’ll pass.”
• “I’m safe right now, even if it doesn’t feel like it.”
• “I’ve gotten through this before. I’ll get through it again.”

Positive self-talk isn’t just fluff, it helps calm the emotional part of your brain so your rational side can come back online.

Release the Physical Tension

When your body thinks you’re in danger, it tenses up, big time. Shoulders rise, fists clench, muscles tighten. That physical tension keeps the panic going.

One way to interrupt it is with a technique called progressive muscle relaxation. It’s a fancy name for something straightforward: tighten one muscle group at a time, then release it.

Start with your toes. Curl them for a few seconds, then let go. Move up to your legs. Then your stomach, your hands, your jaw.

With each release, you’re telling your body, “Hey, we don’t need to be in fight-or-flight right now.”

You can also try stretching gently or adjusting your posture. Sitting up straight and dropping your shoulders sends a message to your nervous system that you’re in control.

Shift Your Focus, Even for a Moment

Panic thrives when you’re laser-focused on how bad it feels. One trick? Interrupt that focus.

You’re not ignoring the panic, you’re just giving your brain a short break.

Try something simple. Count backward from 100 by threes. Recite the alphabet in reverse. Focus on a song lyric or repeat a calming word over and over.

If you’re somewhere safe like home, distract yourself with something low-pressure: doodling, humming, or even folding laundry.

You’re not “avoiding” the panic, you’re reminding your brain that not everything needs to revolve around fear.

Build Your Comfort Toolkit

Ever notice how some things just make you feel calmer? 

• A favorite hoodie. A warm drink. A certain playlist.

That’s where a personal “comfort toolkit” comes in. Think of it as your go-to resource for when things start to spiral.

What goes in the toolkit is totally up to you. Maybe it’s:

• A calming playlist or noise app
• A journal to write down what you’re feeling
• A fidget toy or stress ball
• A list of reminders or positive affirmations
• A favorite scent, like lavender or vanilla

The point is to have these things ready before you need them. That way, when anxiety strikes, you’re not scrambling; you already have a plan.

It’s like having jumper cables in your trunk. You might not need them every day, but when you do, you’ll be glad they’re there.

Don’t Wait, Practice When You’re Calm

Here’s something that might surprise you: the best time to practice calming techniques isn’t during a panic attack. It’s before one ever starts.

Why? Because when your brain is calm, it’s easier to learn. Then, when panic hits, those skills are already familiar and easier to access.

Try spending a few minutes a day practicing deep breathing or grounding. Build it into your routine, maybe while brushing your teeth or before going to bed.

You could even make mindfulness part of your daily rhythm. It doesn’t have to be all candles and meditation cushions. Just pausing to notice your surroundings or focusing on your breath for 60 seconds can make a real impact over time.

Like anything else, calming yourself is a skill. The more you practice, the more automatic it becomes.

Permit Yourself to Take It Slow

Let’s get real for a second. Sometimes panic attacks don’t vanish right away, even when you’re doing everything “right.” That doesn’t mean you’re failing; it means you’re human.

Calming down takes time. The goal isn’t to make the panic disappear instantly. It’s to ride the wave and remind yourself that you’re safe until it passes.

Try not to rush it. Let your body come down at its own pace. The more patient you are, the more you train yourself to meet panic with calm instead of fear.

When It Feels Like Too Much, You’re Not Alone

If panic attacks are happening often or getting in the way of daily life, it’s okay to ask for help. It’s a smart move.

Therapists trained in anxiety and panic disorders can work with you to develop even more tools and strategies. Some people find relief through cognitive behavioral therapy (CBT), which helps rewire the thought patterns behind panic.

And while not everyone needs medication, for some, it’s a helpful part of their toolkit. Talking to a doctor can help you figure out what’s right for you.

There’s no shame in reaching out. Mental health is just as important as physical health, and you deserve support.

Final Thoughts: You’ve Got This

Panic attacks are rough. No doubt about it. But they don’t get to run the show. Every time you choose to breathe, ground yourself, or talk to yourself with compassion, you’re building strength. You’re showing your nervous system that it doesn’t have to hit the panic button.

The next time you feel that familiar wave rising, remember: you’ve got tools. You’ve got awareness. And you can make it through.

You’re not broken. You’re learning. And that’s powerful.

Want to keep calm close at hand?
Consider writing down a few of your favorite tips from this post and keeping them in your phone notes or wallet. That way, next time panic shows up uninvited, you’ll be ready with a plan.Because now you know, you can calm yourself down during a panic attack.