Breathing Exercises for Panic Attacks: What to Do Mid-Attack

Updated 10 November 2026

A simple breathing exercise to use during a panic attack

This is the NHS breathing exercise for stress, anxiety and panic². It works sitting, standing or lying down, so you can use it wherever you are.

1. If you can, sit down with your feet flat on the floor, roughly hip-width apart.
2. Let your breath go down into your belly as far as feels comfortable, without forcing it.
3. Breathe in gently through your nose, counting steadily from 1 to 5. You may not reach 5 at first; that's fine.
4. Let the breath flow out gently through your mouth, counting from 1 to 5 again.
5. Keep going for at least 5 minutes.

Many people find it calming to make the out-breath a little longer than the in-breath, for example in for 4 and out for 6. Use whatever counts feel comfortable; there's no prize for long numbers.

Why does slow breathing help during a panic attack?

Shortness of breath, a choking sensation, dizziness and tingling fingers are all common panic symptoms¹. When you feel short of breath, the instinct is to breathe faster and harder, but over-breathing tends to make the dizziness and tingling worse (more in can you hyperventilate during breathing exercises). Slowing your breathing works against that loop, and counting gives your mind one simple thing to do. The NHS advice for a panic attack is to breathe slowly and deeply, remind yourself that the attack will pass, and remember that it's not life-threatening¹.

Which breathing techniques suit panic best?

• Slow counted breathing (above). The easiest to remember when you're frightened, and the one to learn first.
• The physiological sigh: two breaths in through the nose, then one long breath out. Quick to use, with no counting. See the physiological sigh vs box breathing.
• Box breathing: in, hold, out, hold, for equal counts. Some people like its structure; others find the holds hard mid-panic. If that's you, drop the holds.
• Coherent breathing: about 5 to 6 slow breaths a minute. Better practised daily than learned during an attack. See coherent breathing.

Avoid fast or forceful breathing methods during panic. Rapid breathing can cause lightheadedness and fainting, which is the opposite of what you need (see is Wim Hof breathing safe).

What if focusing on your breath makes it worse?

For some people, paying close attention to their breathing during panic makes them more aware of how odd it feels, and the panic climbs. If that happens, stop the exercise and move your attention outside your body instead:

• Name things you can see, hear and touch, as in the 5-4-3-2-1 technique.
• Hold something cold or splash cold water on your face (see why cold water calms panic).
• Hum on each out-breath. It slows your breathing without you having to think about it (see why humming calms anxiety).

Practise when you're calm

The NHS notes you get the most benefit from breathing exercises if you do them regularly, as part of your daily routine², and suggests learning them to help ease panic symptoms¹. A few minutes a day means the exercise is already familiar when you need it. You can follow a paced breathing animation on the StillMinds Breathe page to get the rhythm into your body.

When should you get help for panic attacks?

Breathing exercises help you get through an attack, but they don't treat the cause. If panic attacks keep coming back, see a GP. Panic disorder is treatable, typically with talking therapy, medicine or both³. In England you can refer yourself directly to an NHS talking therapies service for CBT-based treatment¹.