Use the panic-safe pattern

Inhale gently through the nose for about 3 seconds. Exhale through pursed lips for about 6 seconds. Do not hold your breath.

Repeat for 10 cycles. If counting is difficult, use the pacer and follow the long-exhale SOS preset.

  • No maximum breaths: Avoid big gasps or forceful breathing.
  • No breath holds: Retention can feel threatening during panic.
  • Feet on floor: Physical contact helps orient the body.

Add the 5-4-3-2-1 method

Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell and 1 thing you taste.

This does not fight the panic. It gives the mind a concrete map back to the room.

When to seek help

Call emergency services if symptoms include severe chest pain, fainting, one-sided weakness, blue lips, new confusion or if this feels different from previous panic attacks.

Breathing tools are support, not a diagnosis.

FAQ

Should I use a paper bag?

No. It can be unsafe. Use slow exhales and grounding instead.

Can the app replace therapy?

No. It is a tool for practice and support, not a replacement for care.