If you are learning how to cope with panic attacks, you are not alone. A surge of fear can hit out of nowhere, your heart races, your chest tightens, and thoughts snowball into worst case scenarios. In that moment the brain prioritizes survival, not nuance, so what you need is a simple sequence that meets the body first, then the mind. This guide shows what is happening inside your system, how to stabilize quickly, how to reduce future episodes, and when extra support makes sense. Stay curious rather than combative so the spiral loses power and your confidence returns through repeatable skills.
What is happening in your body?
During a panic attack, your autonomic nervous system flips into high alert and releases an adrenaline spike that mobilizes energy. Breathing often speeds or becomes shallow, which drops carbon dioxide, producing dizziness, tingling, and a sense of unreality. Your heart pounds to push blood to large muscles, your pupils widen, and digestion pauses. The sensations are intense yet typically time limited, often peaking within minutes. Understanding this sequence can be a relief, because it means the symptoms are uncomfortable, not dangerous. According to the national institute on mental health, panic attacks are common and treatable when you address body signals and learned fear pathways together. When you pair physical settling with new interpretations, the brain updates its predictions and the cycle softens.
Skills to calm the surge
Start with your breath, not by forcing deep inhalations but by lengthening the exhale. Try a gentle pattern where you inhale through the nose for about four seconds and exhale for six to eight, letting the belly soften. This longer exhale breathing nudges the vagus nerve and slows heart rate. Next, orient to the room. Slowly turn your head, find three colors, feel your feet on the floor, and name the month. This is grounding through senses, which disrupts catastrophic loops by giving the brain fresh, safe data. If you feel heat or claustrophobia, a splash of cool water on the face can trigger a dive reflex that steadies your pulse. Release a clenched jaw and drop your shoulders to remove extra tension. Speak a short anchor phrase like, I can ride this wave. Public health advice echoes these steps, emphasizing paced breathing and reassurance that symptoms will pass (NHS guidance).