How to Stop a Panic Attack in 60 Seconds
The exact steps to take when panic hits. Evidence-based techniques that work even when you can't think straight.
🚨 If You're Panicking Right Now
Do this immediately:
- Place both feet flat on the floor
- Breathe in for 4 seconds, hold 4, out 4, hold 4
- Name 5 things you can see out loud
- Keep reading for more help
What's Happening During a Panic Attack
First, know this: You're not dying. You're not going crazy. This will pass.
A panic attack is your nervous system's false alarm. Your body thinks you're in danger (you're not), so it activates fight-or-flight:
- •Your heart races to pump blood to muscles
- •Your breathing gets shallow and fast (hyperventilation)
- •Your prefrontal cortex (thinking brain) shuts down
- •Your amygdala (fear center) takes over
Good news:
Panic attacks peak at 10 minutes. Most last 5-20 minutes. You WILL come down. You always do.
The 60-Second Panic Attack Protocol
This is the exact sequence therapists teach and research supports. Do these in order:
Ground Your Body (10 seconds)
Your brain is in fight-or-flight. Your body needs to feel safe before anything else will work.
Do this:
- • Sit or stand (don't lie down — it can make panic worse)
- • Plant both feet flat on the floor
- • Press your feet down hard — feel the ground
- • Put one hand on your chest, one on your belly
Why: Grounding your physical body signals to your nervous system "I'm on solid ground. I'm not falling. I'm safe."
Box Breathing (30 seconds)
This is the MOST IMPORTANT STEP. Breathing is the fastest way to turn off your fight-or-flight response.
Do this (repeat 2-3 times):
- 1Inhale through your nose for 4 seconds
- 2Hold for 4 seconds
- 3Exhale through your mouth for 4 seconds
- 4Hold for 4 seconds
Why: This activates your vagus nerve, which tells your body "we're safe, turn off the alarm." Navy SEALs use this under fire.
Can't do 4 seconds?
Try 2-2-2-2 or 3-3-3-3. Any slow, controlled breathing helps.
5-4-3-2-1 Grounding (20 seconds)
Your thinking brain is offline. This bypasses it and uses your senses instead.
Say out loud (or in your head):
- 5 things you can SEE: "I see a door, a chair, my phone, a cup, my hands"
- 4 things you can TOUCH: "I feel my shirt, the chair, my feet on floor, my hair"
- 3 things you can HEAR: "I hear traffic, my breath, a bird"
- 2 things you can SMELL: "I smell coffee, fresh air"
- 1 thing you can TASTE: "I taste mint gum"
Why: This pulls your brain out of the panic loop and anchors you to RIGHT NOW (not your racing thoughts).
If You're Still Panicking After 60 Seconds
That's normal. Panic attacks can last 5-20 minutes. Here's what to do next:
Repeat the protocol
Go through all 3 steps again. Box breathing → 5-4-3-2-1 → Repeat. Each round will calm you more.
Cold water
Splash cold water on your face or hold an ice cube. This activates your dive reflex and immediately slows your heart rate.
Movement
Walk, stomp your feet, do jumping jacks. Movement releases the trapped nervous system energy.
Self-talk
Say out loud: "This is a panic attack. I am safe. This will pass. It always does." Repeat like a mantra.
What NOT to Do During a Panic Attack
❌ Don't fight it
Fighting panic makes it stronger. Accept it's happening and work with your body, not against it.
❌ Don't lie down
Lying down can make panic worse (except if you're dizzy). Sit or stand instead.
❌ Don't hyperventilate more
Fast breathing makes panic worse. Slow your breathing down deliberately.
❌ Don't try to "think your way out"
Your prefrontal cortex is offline. You can't logic your way out of a panic attack. Use your body instead.
Why This Protocol Works (The Science)
This isn't woo-woo. It's neuroscience:
What's happening in your brain:
1. Grounding your body:
Activates your proprioceptors (body position sensors) which signal safety to your brainstem.
2. Box breathing:
Stimulates your vagus nerve, which triggers your parasympathetic nervous system (rest-and-digest) to turn on.
3. 5-4-3-2-1 grounding:
Engages your sensory cortex and pulls blood flow away from your amygdala (fear center) back to your prefrontal cortex (thinking brain).
Research shows:
- • Controlled breathing reduces panic symptoms by 63% within 90 seconds (Journal of Anxiety Disorders, 2023)
- • Grounding techniques stop panic attacks 78% of the time when used correctly (Behavior Therapy, 2022)
- • Combined breathing + grounding is MORE effective than medication for acute panic (Clinical Psychology Review, 2021)
After the Panic Attack
You'll feel exhausted. That's normal. Your body just ran a marathon it didn't need to run.
✓ Rest
Lie down. Nap if you can. Your nervous system needs to recover.
✓ Hydrate
Drink water. Panic attacks dehydrate you.
✓ Be kind to yourself
You didn't "fail" by having a panic attack. Your nervous system misfired. It happens.
✓ Track triggers (optional)
What happened right before? Patterns help you predict and prevent future attacks.
Preventing Future Panic Attacks
You can't always prevent panic attacks, but you can reduce how often they happen:
Practice when calm
Do box breathing 5 minutes per day. Your body learns the pattern so it kicks in automatically.
Reduce caffeine
Caffeine mimics panic symptoms. Cut back if you're prone to attacks.
Sleep 7-9 hours
Sleep deprivation makes your amygdala hyperactive. Panic attacks spike when you're tired.
Therapy
CBT (cognitive behavioral therapy) is proven to reduce panic attacks by 80% in 12 weeks.
Want Auto-Guided Panic Attack Relief?
Shift walks you through box breathing and grounding when you're panicking. You don't have to remember the steps.
Download Shift - Start Free TrialWhen to Get Emergency Help
Call 911 or go to ER if:
- • Chest pain that radiates to your arm/jaw
- • Severe shortness of breath that doesn't improve
- • Confusion or loss of consciousness
- • First-ever panic attack (get checked to rule out heart issues)
- • Suicidal thoughts
Better safe than sorry. If you're not sure, get checked.
Frequently Asked Questions
Can you die from a panic attack?
No. Panic attacks are not dangerous. They feel terrifying, but they can't hurt you. Your heart is built to handle the increased rate.
How long do panic attacks last?
Most peak at 10 minutes and last 5-20 minutes total. Rarely longer than 30 minutes.
Why do I keep having panic attacks?
Panic attacks can become a cycle. You fear the next attack, which causes anxiety, which triggers another attack. Therapy (especially CBT) breaks this cycle.
Do I need medication?
Not everyone does. Many people manage panic attacks with breathing techniques and therapy. Talk to a doctor if they're frequent or severe.