5 Proven Ways to Stop a Panic Attack
You Deserve Peace — Not Panic
If you’ve ever experienced a panic attack, you know how terrifying and paralyzing it can feel. One moment you're okay, and the next you’re fighting to breathe, with your heart racing and your body screaming “danger” — even when nothing is visibly wrong.
The scariest part? That first panic attack imprints on you. It lingers in your body and your memory. You may start wondering when it’ll happen again, where, and what you’ll do when it strikes.
But here’s the truth no one always says: you don’t have to live like this.
You can take your power back. You can learn how to stop a panic attack before it begins. And with the right tools, you can shift from living in fear to walking in freedom.
What is a Panic Attack?
Panic attacks cause the victim of the attack to experience a sudden and intense fear, even when there is no visible danger present or no identifiable trigger. This unfounded fear then triggers your body's emergency system to become activated, and the physical fight-or-flight reactions take over. This results in your body reacting as if it's under attack, and it begins to fight for your life.
1. Focus on Your Breathing
When panic starts rising, your breath is the first to go — shallow, tight, fast.
But your breath can also be your reset button.
What to do:
Place one hand on your stomach and one on your chest.
Breathe into your belly, not your chest.
Inhale slowly through your nose (4 seconds).
Exhale even slower through your mouth (6–8 seconds), making a gentle "shhh" sound.
This triggers your parasympathetic nervous system — the part of your body that says “you’re safe.”
Real talk: At first, it’ll feel awkward. You’ll think it’s not working. But keep going. Your nervous system will catch up. Don’t wait until the panic is full-blown — start the breathing as soon as the anxiety creeps in.
2. Control Your Thoughts
Anxiety thrives in “what ifs.” Your thoughts spiral, and suddenly you’re panicking about panicking.
But guess what? You can disrupt that loop.
Try this mental exercise:
Picture your anxious thoughts as a customer calling in.
You’re the operator.
Instead of answering, put them on hold. Elevator music and all.
This might sound silly, but it’s a powerful visualization trick that pulls your mind out of the spiral.
Spiritual reminder: Meditation doesn’t mean no thoughts. It means you return every time your mind wanders. Keep bringing it back to the now — not yesterday, not tomorrow — just now.
3. Relax Your Body
When anxiety builds, your body tenses without permission — jaw clenched, shoulders raised, fists tight.
To stop a panic attack, you must interrupt that physical tension loop.
Try Progressive Muscle Relaxation (PMR):
Sit or lie comfortably.
Tense one muscle group (like your fists) for 5 seconds.
Release while exhaling, letting all the tension melt.
Work your way from your toes to your head.
This technique literally teaches your body what safety feels like. You’ll start to recognize when tension builds and know how to release it before panic sets in.
4. Get Some Exercise
Anxiety = adrenaline with nowhere to go.
Movement gives it a release.
Best exercises for anxiety relief:
Brisk walking
Dance workouts
Light strength training
Yoga or stretching
Even a 10-minute walk outside can reset your nervous system, clear brain fog, and lower cortisol.
Bonus benefit: Exercise builds confidence. And confidence is anxiety’s worst enemy.
5. Change Your Diet
While your diet is unlikely to cause you to develop anxiety, if you already suffer from an anxiety disorder, what you eat could make it worse, and you could benefit from making changes to your diet. More and more research is pointing to a link between what you eat and your mood. Certain foods have been shown to help nourish your body and relieve feelings of distress, while other foods can cause changes that could lead to your anxiety increasing.
You can’t outrun a panic attack while feeding your body foods that amplify stress.
Limit these anxiety-triggering foods:
Caffeine (coffee, energy drinks)
Refined sugars
Fried or acidic foods
Excessive dairy
Alcohol
Try incorporating:
Magnesium-rich foods (leafy greens, almonds)
Omega-3s (salmon, chia seeds)
Herbal teas (chamomile, lemon balm)
Your nervous system is sensitive. Fuel it like you love it.
Conclusion
Anxiety doesn’t define you. Panic doesn’t control you.
With these 5 tools — breathwork, thought control, muscle relaxation, movement, and nutrition — you’re not just managing anxiety; you’re rewriting your relationship with fear.
You don’t have to live afraid of the next attack. You can walk in peace, prepared, grounded, and free.
If this blog resonated with you, don’t keep it to yourself. Share it with a sister, a friend, or anyone walking through anxiety. And if you're ready to take your healing deeper, subscribe to Dani’s Desk for weekly encouragement, tools, and truth.
You’re not alone. You’re powerful. You’re healing.
