Panic Symptoms
If your heart is racing and breathing is tight, shorten the “hold” phases and extend the exhale. These tools help down-shift arousal. Educational only; not medical advice.
Grounding now
- Feel your feet on the floor and name 5 things you can see.
- Exhale longer than inhale (e.g., 4-in, 6-out).
After the wave
- Try Box Breathing for 3–4 minutes.
- Log what helped and repeat later.
Seek urgent help if
You have chest pain, new or severe symptoms, or you’re unsure if it’s a panic attack — contact emergency services or a clinician.