Breathe in for a count of four, hold for a second, and then breathe out for a count of four.
2) To reduce the stimuli, close your eyes during your panic attack to block out any extra stimuli and make it easier to focus on your breathing.
3) Acknowledge: by recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself constantly that this is temporary, it will pass, and that you’re OKAY.
4) Focus on the physical sensations you are familiar with, like tapping your feet into the ground, or feeling the texture of your jeans on your hands.
5) Some people find it helpful to find a single object to focus all of their attention on during a panic attack.
6) Relax your muscles: consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.
7) What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A getaway destination? Picture yourself there.
8) Knowing that you are stressed, choose light exercise that’s gentle on the body, like walking or swimming. 9) Repeating a mantra internally can help a great deal: Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.