A panic attack can feel terrifying — sudden chest tightness, racing heart, shortness of breath, dizziness, or the feeling that something terrible is about to happen. Many people rush to the emergency room thinking it’s a heart attack, only to be told it’s anxiety.

The good news is that panic attacks are not dangerous — and there are simple, proven techniques you can use to calm yourself down without medicines.

In this article, we’ll walk you through two step-by-step methods: the 5-4-3-2-1 grounding technique and box breathing.

🌀 Step 1: Recognise the Panic Attack

• Remind yourself: “This is a panic attack. It is uncomfortable, but not dangerous.”

• Symptoms usually peak within 5–10 minutes and then settle.

• Accepting the experience reduces the fear that fuels the cycle.

👣 Step 2: The 5-4-3-2-1 Grounding Technique

Grounding helps bring you back to the present moment when your mind is racing.

How to do it:

1. Look for 5 things you can see → e.g., a chair, a wall, your hand.

2. Notice 4 things you can touch → the ground, your clothes, the table.

3. Identify 3 things you can hear → distant traffic, a clock ticking, birds outside.

4. Breathe in 2 things you can smell → your soap, a flower, coffee nearby.

5. Say 1 thing you can taste → sip water, notice gum or simply your saliva.

👉 This simple sensory scan pulls your attention away from fear and grounds you in reality.

🌬️ Step 3: Box Breathing (4-4-4-4)

Panic attacks often cause hyperventilation, which worsens dizziness and chest tightness. Box breathing calms the body’s stress response.

How to do it:

1. Inhale through your nose for 4 seconds.

2. Hold your breath for 4 seconds.

3. Exhale slowly through your mouth for 4 seconds.

4. Hold again for 4 seconds.

👉 Imagine tracing the four sides of a box with each step. Repeat 3–5 cycles. Within minutes, your breathing and heart rate stabilise.

🧘 Step 4: Gentle Reassurance

• Tell yourself: “This will pass. I am safe.”

• Sit or stand in a comfortable position.

• Avoid rushing, running, or over-checking your pulse — this can fuel panic.

✅ When to Seek Help

Occasional panic attacks are common. But if they are frequent, unpredictable, or interfering with daily life, you may have panic disorder, which responds well to therapy (CBT, exposure techniques) and sometimes medications.

💡 Key Takeaway

During a panic attack, remember:

• Ground yourself with the 5-4-3-2-1 technique.

• Calm your breath with box breathing.

• Remind yourself it’s uncomfortable, not dangerous.

These steps can help you stop panic without medicine and regain control. With practice, they become second nature.

👨‍⚕️ Consultation

I’m Dr. Srinivas Rajkumar T, Consultant Psychiatrist at Apollo Clinic, Velachery, Chennai.
I help patients with anxiety, panic attacks, and stress disorders using evidence-based therapies and safe treatment plans.

📞 Contact: +91 8595155808