Name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste (or just 1 thing you feel). This sensory grounding pulls you out of the swirling panic and anchors you into the present moment.

Inhale gently for 4–5 seconds, then exhale for 5–6 seconds. Repeat this for 1–2 minutes to break free from the fight-or-flight loop.

Quietly say (in your mind or out loud): “I’m having a panic attack. It will pass. I am safe right now.” This simple act helps you regain control and calm your body’s alarm system.

Tense your feet for 5–10 seconds, then release. Move upward—calves, thighs, belly, arms, shoulders, neck, face. This technique helps your body release tension and signals your mind that you’re safe to relax. Try the 2-week Mindful Heart Meditation.

Remind yourself: “I’ve felt this before and I got through it.” If possible, gently move towards whatever triggered you—or even just visualise it. This teaches your brain that discomfort doesn’t always mean danger.