A Breathing Exercise for a Panic Attack: Slow the Out-Breath
The short answer
During a panic attack, start by breathing out, not in. Let a slow breath leave through softly pursed lips. Then take a small, quiet breath in through your nose and let the next breath out be longer. Keep going for a minute or two. Small breaths in and slow breaths out help the body come down.
How to do it
- Put your feet on the floor or your back against a wall. Feel something solid.
- Breathe out first. Let the air leave slowly through softly pursed lips, as if cooling a spoon of soup.
- Take a small, quiet breath in through your nose. Smaller than you want to. No gulping.
- Let the next breath out be slower than the breath in. Don’t squeeze the last bit out.
- Repeat for one to two minutes. If you can, say to yourself: this is a wave, and it passes.
The instinct in panic is to grab air. That makes sense, because it feels like there isn’t enough. But taking big fast breaths can leave you lightheaded and tingly, which feels like more panic. Small breaths in and slow breaths out go the other way.
Why breathing out first helps
When panic hits, you are often already full of air. Starting with a breath out makes room. It also gives you one simple thing to do while everything feels loud. A slower out-breath is tied to the body’s settling side, so each long exhale is a small push toward calm.
What not to do
- Deep gulps. They can make the dizziness and tingling worse.
- Long breath holds. In the middle of panic a hold can feel like suffocating. Leave holds for calmer moments, if at all.
- Fighting the feeling. You don’t have to make it stop. You only have to keep the out-breath slow while it peaks and passes.
After the wave
Sit for a minute. Drink some water. Notice that it passed. That memory is useful next time. Practicing a slow out-breath on ordinary days, when nothing is wrong, makes it easier to find when something is. Long exhale breathing is a good everyday version.
The full sequence is in the book
This page gives you one thing to do in the hardest moment. Bare Breath has the practices for the rest of the day, short enough to keep up, so the breath is familiar ground before panic shows up. For milder worry, try this one-minute exercise for anxiety.
Safety. If you feel dizzy or lightheaded, stop and breathe normally. Don’t force the air out and don’t hold your breath. If you have a breathing or heart condition, or you are pregnant, ask your doctor first. This is a practice, not medical advice. If you have chest pain, trouble breathing that does not ease, or this is your first panic attack, get medical help right away.
Questions people ask
What is the best breathing exercise for a panic attack?
A simple one: breathe out first, keep each breath in small, and make each breath out slower. Complicated counts are hard to follow in the middle of panic, so keep it plain.
Should I breathe into a paper bag?
It is not recommended. Bag breathing can lower oxygen and is risky for people with heart or lung conditions. Slowing the out-breath is a safer way to settle fast breathing.
How long does a panic attack last?
Panic attacks usually peak within about ten minutes and then ease. The breathing won’t switch it off instantly, but it gives you something steady to do until the wave passes.
Why do I feel like I can't get enough air?
Panic speeds up breathing, and fast breathing can make you feel short of air even when you have plenty. Smaller breaths in and slower breaths out usually ease that feeling.
When should I get help?
If you have chest pain, if this is your first attack, or if attacks keep coming back, see a doctor. Panic is very treatable, and a breathing exercise is a support, not a replacement for care.
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