I'm having a panic attack right now, what can I do?
Start with your body. Read the answers after, or skip them.
Last reviewed 1 October 2026. Educational support. Not medical advice or emergency care.
These are the short steps. The during-panic guide is the longer version, for when you can read.
In danger, or thinking about hurting yourself? Crisis lines and emergency numbers
During a panic attack
Anchor
Press your feet into the floor and put one hand on your chest. Feel the contact. You do not have to fix the feeling yet.
Lengthen the exhale
Let the out-breath be a little longer than the in-breath. Do not gulp air. Quieter and slower is enough.
Name the room
Name five things you can see, four you can touch, and three you can hear. Say them out loud if you can.
Last reviewed 1 October 2026. Educational support. Not medical advice or emergency care.
These are the short steps. The during-panic guide is the longer version, for when you can read.
Breathe in gently for 4 counts
Try 5-4-3-2-1
Tap each item as you notice it. No timer. Stop whenever you want.
0 of 15 noticed
If the wave is starting to ease
That is the peak passing. Shakiness or tiredness afterwards is common, and it does not mean another wave is coming.
Questions people ask in the moment
Is this a panic attack or a heart attack?
You cannot reliably tell a panic attack from a heart problem by how scared you feel. Panic often peaks within minutes, with a racing heart, tight chest, and dread. If the chest pain is new, breathing does not improve, you faint, or you are unsure, treat it as an emergency and get checked now.
Chest tightness and anxietyCan a panic attack kill me?
A panic attack can feel like dying, but the surge itself is a nervous-system alarm, not a fatal event for most people. That does not make every symptom safe to ignore. New chest pain, breathing that does not improve, or fainting needs emergency care. If you are unsure, get checked instead of deciding alone.
Understanding panic attacksHow do I stop a panic attack fast?
You usually cannot switch a panic attack off instantly. The fastest on-ramp is body contact plus a longer exhale: feet down, hand on your chest, out-breath slower than the in-breath. Expect the edge to soften, not vanish. New chest pain, breathing that does not improve, or fainting needs emergency care.
What to do during a panic attackWhy can't I breathe during a panic attack?
Air hunger in a panic attack often comes from fast, shallow breathing, not from empty lungs. Slow the exhale and skip big gulps of air, which can worsen dizziness. You do not need a perfect breath. If breathing does not improve, you have new chest pain, or you faint, get emergency care.
Breathing exercises for panicHow long will this panic attack last?
The sharpest part often peaks within minutes and eases over about 10 to 20 minutes. Shakiness and worry can last longer, and that is still a normal leftover. You do not have to time it. Stay with your feet and a longer exhale. New chest pain, breathing that does not improve, or fainting needs emergency care.
How long panic attacks lastI woke up having a panic attack at night
If you woke into panic, stay in bed when you can. Keep the room dim, press your feet or hands into the mattress, and lengthen the exhale. Skip symptom searches in the dark. The wave can crest while you are still lying down. New chest pain, breathing that does not improve, or fainting needs emergency care.
Night panic guideI'm having a panic attack while driving
Safety comes before any breathing exercise. Signal, slow down, and pull over somewhere legal as soon as you can do it safely. Then put your feet down, lengthen the exhale, and name what you see. Do not keep driving through the wave. New chest pain, breathing that does not improve, or fainting needs emergency care.
Driving anxiety guideI'm having a panic attack at work or in public
You do not need a private room to start. Press your feet into the floor, lengthen the exhale, and name three objects you can see. Step outside if you can. You do not owe anyone an explanation while the wave is up. New chest pain, breathing that does not improve, or fainting needs emergency care.
Anxiety at workMy friend is having a panic attack, how do I help?
Stay with them and speak slowly. Ask them to put their feet on the floor and make the out-breath longer than the in-breath. Do not say “calm down,” and do not search symptoms out loud. Ask if they want company or quiet. New chest pain, breathing that does not improve, or fainting means call emergency services.
What to do during a panic attackShould I go to the ER for a panic attack?
Go to the ER, or call your local emergency number, for new or severe chest pain, breathing that does not improve, fainting, or any symptom that feels like a medical emergency. When you cannot tell panic from danger, get checked. After you are safe, a clinician can help you make sense of what happened.
Crisis and emergency resources