During a panic attack, focusing on slow breathing helps because rapid breathing fuels the symptoms. Try breathing in gently for a count of about four and out for a count of six or more, repeating until your body settles. Grounding techniques also help: name five things you can see, four you can hear, three you can touch, and so on, to bring your attention back to the present.
It can be reassuring to remind yourself that a panic attack, while terrifying, is not harmful and peaks then fades, typically within five to twenty minutes. Trying to fight it often makes it worse, so the aim is to ride it out rather than stop it instantly. Sitting somewhere comfortable, loosening tight clothing, and sipping water can support this.
If panic attacks happen often or you start avoiding places for fear of them, speak to a doctor, as effective treatments including talking therapy are available. Seek urgent care if you are unsure whether the symptoms are panic or a heart problem, particularly the first time, or if you have chest pain, fainting, or severe breathlessness.