During a panic attack, remind yourself that it's panic and it will pass, slow your breathing, ground yourself in your surroundings, and let the wave peak and fade rather than fighting it. Panic attacks are intense surges of fear with strong physical symptoms. They're frightening, but they usually peak within about 10 minutes.
Start your 7-day plan with our Panic Attacks session →
A racing heart, shortness of breath, dizziness, tingling, a feeling that something terrible is happening — panic attacks can feel overwhelming. Understanding what's going on is the first step to feeling less afraid of them.
What's happening in your body
A panic attack is your body's alarm system going off when there's no real danger. Adrenaline speeds your heart and breathing to prepare you to fight or flee. Fast breathing can cause dizziness and tingling, which can feel scary — and that fear can make symptoms stronger.
Important: if you have chest pain, difficulty breathing, or symptoms you haven't had before, seek urgent medical help to rule out other causes.
What to do during a panic attack
- Name it: "This is a panic attack. It's uncomfortable, but it will pass."
- Slow your breathing: breathe in gently for 4, out slowly for 6.
- Ground yourself: notice 5 things you can see, 4 you can touch, 3 you can hear.
- Feel your feet firmly on the floor.
- Don't fight it. Let the feelings rise and fall like a wave.
- Stay where you are if you can, so your brain learns the situation is safe.
Reducing future panic attacks
- Practice slow breathing and relaxation daily, not just during panic
- Reduce caffeine and alcohol
- Get regular exercise and sleep
- Gradually return to situations you've been avoiding
- Talk to a doctor — cognitive behavioral therapy is highly effective for panic
How hypnosis can help
Hypnosis can help lower your baseline stress, teach your body a quick relaxation response, and help you feel more confident handling anxious sensations. It works well alongside professional support.
Frequently asked questions
Can a panic attack hurt you?
Panic attacks are very unpleasant but are not usually dangerous. Get checked by a doctor if you're unsure about your symptoms.
How long does a panic attack last?
Most peak within about 10 minutes and then gradually ease.
What triggers panic attacks?
Stress, certain situations, caffeine, lack of sleep or sometimes nothing obvious at all.
What is panic disorder?
Recurrent, unexpected panic attacks with ongoing worry about having more. It's common and very treatable.
The bottom line
Panic attacks are frightening but they pass. With understanding, practice and support, you can feel much less afraid of them.
Try it for 7 days
Start your 7-day plan
Listen to our Panic Attacks hypnosis session once a day for the next seven days and notice what changes.
Instant MP3 download ยท 60-day money-back guarantee
Keep reading: How to calm anxiety at night · Social anxiety: how to ease it · Self-hypnosis for stress relief
This article is for general information only and is not medical advice. If you are in crisis or think you may be having a medical emergency, contact emergency services. Natural Hypnosis is a general wellness product and does not diagnose, treat or cure any medical condition.