5 Ways to Cope with a Panic Attack
- Lisa S. Larsen, PsyD
- Mar 14
- 4 min read
If you’ve had a panic attack, you know how frightening and unpleasant it can be. The first time it happens, many people think they’re having a medical emergency and go to the hospital. Medical staff may reassure you that it’s “just a panic attack” and suggest therapy or medication such as Ativan, Xanax, or another anti-anxiety drug.
That response can feel dismissive when your heart is racing, your breathing is strained, and you feel detached from reality—a sensation known as derealization[i]. You may also feel disconnected from your body or as if you’re not fully present.
Cognitive Behavioral Therapy (CBT) can be very effective for anxiety in general. However, panic attacks and Panic Disorder can be harder to address through thought changes alone. Reducing fearful or catastrophic thinking can lower overall anxiety, but many people who experience frequent panic attacks also have traumatic experiences that are easily triggered—even if the trauma was the first panic attack itself. If you long for effective ways to cope with panic attacks, read on.
Therapies such as EMDR can be very effective in addressing these underlying triggers. At the same time, panic attacks are often activated by somatic (bodily) cues that occur outside conscious awareness. Below are five somatically oriented methods that can help you get through a panic attack.
Rapid Cooling Can help you cope with panic attacks
During a panic attack, you may feel overheated or sweaty. You might also hyperventilate—breathing quickly and shallowly—which can make you feel dizzy and out of control. Rapidly cooling your face and eyes can help reduce panic quickly.
One effective method is to fill a bowl with ice water, hold your breath, and submerge your face for 15–30 seconds. If that isn’t possible, try placing an ice pack on your face or neck while holding your breath. A cold, damp washcloth on your face or briefly holding ice cubes against your skin can also help lower body temperature.
Cold exposure activates the mammalian “dive reflex.” This reflex conserves oxygen and stimulates the parasympathetic nervous system and vagus nerve.[ii] As a result, heart rate slows, the physical symptoms of panic reset, and your attention shifts away from catastrophic thoughts like “I’m dying” toward physical sensations in your body.
Extend Your Breath to Calm Panic
During panic, breathing becomes shallow and rapid, which can worsen feelings of fear and disorientation. Slow, intentional breathing helps rebalance the nervous system by shifting the body from a sympathetic (fight-or-flight) state toward a parasympathetic (rest-and-digest) response.
If possible, shift your breathing from your chest to your belly. Place one hand on your chest and the other on your abdomen. Your belly should rise and fall with each breath while your chest remains relatively still.
Try this pattern:
Inhale for a count of four
Hold for seven (optional)
Exhale slowly for eight
The long exhale helps your body settle and signals safety to the nervous system.
Physical Grounding Helps You Feel Present
Panic attacks can make you feel dizzy, disoriented, or disconnected from your body. Physical grounding techniques help restore a sense of presence. The goal is to gently bring your attention back to bodily sensations in ways that are safe and respectful of your body.
Dig in your heels to cope with a panic attack
Although the phrase often implies stubbornness, “digging in your heels” can be grounding during panic. Press your heels into the floor or gently stomp your feet while paying attention to the sensations.
Notice the difference between lifting your feet and pressing them into the ground. This simple awareness can remind you that you are physically present and safe.
Apply Gentle Pressure
Applying pressure to solid surfaces can also help anchor you in the present. You might press your hands against a desk or wall, or gently squeeze your arms or legs. Wrapping a blanket or sheet around your shoulders can create a sense of containment and comfort.
Progressive Muscle Relaxation Restores a Sense of Control
Redirecting attention away from panic symptoms and toward physical sensations can restore a sense of control. Progressive muscle relaxation is a simple technique you can practice almost anywhere.
Start with your toes. Tighten the muscles for a few seconds, then release. Continue moving through each major muscle group—feet, legs, abdomen, arms, shoulders—tensing and relaxing as you go. After a few minutes, pause and notice any changes in your body.
Stimulate the Vagus Nerve with the “Voo” Sound
Psychologist Peter Levine[iii], founder of Somatic Experiencing, developed a simple technique to calm the nervous system by stimulating the vagus nerve, which runs from the face and throat down through the heart and into the gut.
Start by rating your anxiety from 1–10. Take a slow belly breath and, in a low voice, say “voo” for as long as your breath lasts. Repeat several times. Some people also add a gentle “wow” sound.
This practice helps activate the parasympathetic nervous system, reduce anxiety and trauma symptoms, and release stored tension from the body. Levine explains the technique in detail in his book In an Unspoken Voice.
Addressing the Root is a Way to Cope with Panic Attacks
If you would like more support in addressing the underlying causes of panic attacks, Somatic Stress Release can help you develop a healthier relationship with your body and become less reactive to stress. This approach helps regulate responses to both internal stressors (panic, negative thoughts, intense emotions) and external challenges (life events and difficult environments). If you’re interested in learning more, please call or click the button below to find out how I can help you work through panic attacks.
