What to Do During a Panic Attack: A Step-by-Step Guide

This guide walks you through what to do during a panic attack, step by step, so you have a clear plan when anxiety spikes.

Step 1: Remind yourself this will pass

Panic attacks typically peak within 10 minutes and subside within 20 to 30. Say it out loud if you can: "This is anxiety. It feels awful, but it will pass." Naming the experience reduces the fear-of-fear spiral that makes attacks worse.

Step 2: Find a safe spot (if you can)

Move to somewhere you feel slightly more secure: a bathroom stall stall, a quiet corner, your car, or even just leaning against a wall. You do not need to leave a meeting or a train unless you want to. Sometimes staying put and riding it out builds confidence for next time.

Step 3: Use the 5-4-3-2-1 grounding technique

Grounding pulls your attention out of catastrophic thoughts and into the present moment through your senses:

• 5 things you can see: a clock, a shoe, a crack in the pavement
• 4 things you can touch: the fabric of your shirt, a cold water bottle, the ground under your feet
• 3 things you can hear: traffic, a fan, your own breathing
• 2 things you can smell: coffee, fresh air, hand cream
• 1 thing you can taste: gum, a sip of water, the inside of your mouth

Go slowly. There is no rush. The goal is to anchor yourself in what is real right now.

Step 4: Slow your breathing

Fast, shallow breathing feeds the panic loop. Try box breathing:

1. Inhale through your nose for 4 seconds 2. Hold for 4 seconds 3. Exhale through your mouth for 4 seconds 4. Hold for 4 seconds 5. Repeat 4 to 6 cycles

If holding your breath feels uncomfortable, skip the holds and focus on a longer exhale than inhale, which activates your parasympathetic nervous system, your body's natural calm-down mode.

Step 5: Relax your body, one area at a time

Panic creates muscle tension you may not notice until you scan for it. Unclench your jaw, drop your shoulders, loosen your grip, and uncurl your toes. Progressive muscle relaxation, tensing and releasing each muscle group, can help if you have a few minutes.

Step 6: Avoid the traps that prolong panic

During an attack, try not to:

• Google your symptoms (this almost always increases fear)
• Fight the sensations with anger or shame
• Tell yourself you are weak or broken
• Chug caffeine or sugar to "push through"

Acceptance is not giving up; it is refusing to add a second layer of suffering on top of the first.

Step 7: After the wave passes

When your body starts to settle, drink water, eat something small if you can, and give yourself credit. You got through it. If possible, jot down what happened: where you were, what you felt, what helped. Over time, patterns emerge, and patterns can be managed.

When to seek professional help

Occasional panic attacks are common, especially during stressful periods. Consider reaching out to a therapist or doctor if attacks are frequent, you are avoiding places or activities because of them, or you are unsure whether symptoms might have a medical cause.

How Kalma approaches this

We built Panic Shield because decision-making disappears during an attack. One tap opens guided 5-4-3-2-1 grounding and breathing — no account, no onboarding, and no internet required. That is a product decision, not a marketing line: panic often hits in tunnels, planes, and dead zones.

Sources

• NIMH — Panic Disorder
• APA — Grounding techniques for anxiety

For a deeper look at why panic feels so dangerous even when it is not, read Why Panic Attacks Feel Dangerous (But Aren't). And if you want to build a daily practice that lowers your baseline anxiety, explore How to Track Anxiety Triggers Without Overwhelming Yourself.

Kalma is coming to the App Store in Q1 2026. Join the waitlist for early access to Panic Shield, guided breathing, and science-backed anxiety tools.