01/12/2025
YNWA THERAPY - Brainfood - HOW TO STOP A PANIC ATTACK !!
STEP 1 — Do a Physiological Sigh (10–20 seconds)
This is the fastest-known breathing technique to stop panic.
How to do it:
Inhale through the nose
Take a second, smaller inhale on top of it
Long, slow exhale through the mouth (twice as long)
Repeat 2–3 times.
This instantly begins lowering heart rate and shuts down hyperventilation.
STEP 2 — Ground Your Senses (30–45 seconds)
Panic lives in future danger. Grounding pulls you into the present.
Use the 5-4-3-2-1 method:
5 things you can see
4 you can touch
3 you can hear
2 you can smell
1 you can taste
This interrupts racing thoughts and untangles the fear loop.
STEP 3 — Cold Stimulus on Face or Hands (30 seconds)
Cold triggers the dive reflex, which slows heart rate.
Options:
Splash cold water on your face
Hold an ice pack or cold drink to cheeks + nose bridge
Rinse hands under cold water
Within seconds, your body shifts out of panic mode.
STEP 4 — Name What’s Happening (10–20 seconds)
Labeling the sensation reduces amygdala activity.
Say (out loud if possible):
“This is a panic attack. It will pass. I’m safe.”
This turns off the brain’s fear amplifier.
STEP 5 — Relax Your Body (20–30 seconds)
Fight-or-flight causes muscle tension.
Try Dropping your shoulders
Unclench your jaw
Loosen your hands
Exhale long and slow
Your body can’t stay in panic while muscles are relaxing.
STEP 6 — Re-Anchor Your Breath (1–2 mins)
Once the peak passes, settle into:
Inhale 4 seconds → Exhale 6 seconds
The longer exhale activates the vagus nerve and prevents the panic from rebuilding.
What a Panic Attack Actually Is
A panic attack is a feedback loop:
Body gets a surge of adrenaline
Heart races, breathing speeds up
Brain misinterprets signals as danger
More adrenaline releases
Symptoms intensify
Breaking any one of these steps stops the loop.
What You Can Expect
Most panic attacks:
Peak around 5–10 minutes
Can be shortened dramatically with the steps above
Are uncomfortable but not dangerous
Your body will calm itself once the cycle is interrupted.
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