Dealing With Panic Attacks in Under 5 Minutes

Understanding Panic Attacks

Panic Attacks are an exaggeration of the body’s normal response to fear, stress or excitement. A ‘fight or flight’ response is the body’s natural alarm system to stress or danger when required to run away from danger.

You could be shopping, on your way to work, driving the car or even at home relaxing, doing normal everyday things then suddenly a panic attack. A rush of anxiety without the dangerous situation, with no previous warning or explanation.

According to the Royal College of Psychiatrists this overwhelming feeling of fear accompanied by hot or cold flushes, rapid breathing, chest pains and shaking can leave 1 in 10 of us feeling completely powerless and out of control. 

Can I die from a panic attack?

The physiological causes are a response to fear or danger and the root cause is often unknown to the person experiencing such devastation. These feelings can last for around 10 minutes.

You may experience several panic attacks, one after the other, with a rapid build-up of adrenaline making you feel like your going to die.

Panic disorders are often linked to anxiety but despite the myths panic attacks are not dangerous, but truly a terrifying experience that can leave you feeling like you are going mad and in utter fear and confusion.

How to deal with Panic Attacks in under 5 minutes

Try techniques that can be can be used immediately before, during and after a panic attack. There are many techniques available to help deal with panic attacks  and you must experiment to see which one works for you.

However, this is a technique that can work instantly. The quickest and easiest way of dealing with a panic attack is to practice breathing techniques. If you are able to learn how to control your breathing by having something to focus on, you will feel more in control and deal with your panic attacks more positively and calmly.

4-7-8 Relaxation

  1. Close your eyes and place one hand on your belly the other on your chest. Let your shoulders and muscles in your body relax.
  2. Breathe deeply through your nose and exhale through your mouth. Your should feel your hand on your belly expand as you breath deeply into your diaphragm.
  3. Breathe slowly and deeply. Avoid chest breathing as this means you are breathing too quickly and too shallow. You should feel your breath going into your belly.
  4. Count 4-7-8 Inhale through the nose to the count of 4,  hold your breath for the count of 7 and exhale to the count of 8
  5. Repeat this for the up to 5 minutes and try to practice this at least once a day even if you are not experiencing a panic attack


Alternatively, if you have a smart phone you may want to download an app or watch this video. It will have a greater effect if you are in a quiet place with no disruptions.

You don’t have to wait for a panic attack to practice this technique. You can do this anywhere by following these 5 simple steps to relax.

Feel calmer in under 5 minutes. Helping to prevent panic attacks and putting you back in control of the situation.

Start practicing TODAY!


This is just a sample bio.

More posts by benevolent