How can I manage a panic attack?

The information immediately below might help if you are having a panic attack, and you are ‘in the moment.’

For more information on longer-term and urgent help, see further down this page.

• Ride out it out. It is best to try and not fight against the attack. But to let it run its course and try the things below. , 
• Reassure.  Tell yourself it will pass, and panic attacks are not dangerous. Most panic attacks last between 5 and 20 minutes . They will not usually cause you harm. 
• Breathe. Breathe deeply in and slowly out. Repeat several times.   This video might help. And see ‘Breathing exercises’ below.
• Ground yourself. Focus on 3 things you can see, 3 things you can hear, and 3 things you can touch. This video might help.
• Get support. Connecting with a trusted person can be helpful. 

You can watch this 2-minute video, How to cope with panic attacks from Mind.

How can I get urgent help for my mental health? 

You might need urgent help for your mental health.  You can:

• call NHS 111, option 2, where you can access urgent mental health support services. Or use the NHS 111 website 

To see more urgent mental health help and support options click here. 

Breathing exercises

Breathing exercises can help make you feel calmer and reduce stress.

You can watch these videos breathing exercise and grounding videos from Rethink Mental Illness.

Below are some exercises you can try.

Breathing exercises usually benefit wellbeing. But if they are not working for you, or are causing you difficulty, stop using them.  You can try other relaxation techniques or contact your GP for advice. 

Slow breathing

• Sit or lie in a comfortable position. 
• Keep your back straight and your shoulders back.
• Close your eyes and focus on your breathing. 
• Think about how your breathing feels in your body. 
• Can you feel it coming in through your nostrils? 
• Can you feel it going down your throat, into your lungs?
• Slow down your breathing as much as you can. 
• You may find it useful to count as you inhale and exhale. 
• See if you can expand your exhale, to make it longer than your inhale. Can you feel your chest expanding? What about your belly? 
• If you start to have upsetting thoughts, try bringing your focus back to your breathing.

Box breathing 

• Sit or lie in a comfortable position. 
• Put on some relaxing music if you want. 
• Take one deep breath in and out. 
• Breathe in for 4 seconds. 
• Hold your breath for 4 seconds. 
• Breathe out for 6 seconds. 
• Hold your breath for 2 seconds. 
• Repeat this cycle for 5-10 minutes

4-5-8 method

• Start by sitting up straight in a comfortable position or lying down. 
• Slowly breathe in through your nose for 4 seconds. If you cannot breathe in through your nose, use your mouth.
• Hold your breath for 5 seconds. 
• Breathe out slowly for 8 seconds. 
• Repeat this cycle 10 times, or as many times as you want. While you do it try to concentrate on your breathing.  You can alter the second counts to suit you. 

You can find more information on breathing exercises here.

How can I get emotional support? 

If you want to talk to trained listeners about how you are feeling you can contact:

• Samaritans
• Sane Line
• Support Line
• CALM
• Papyrus UK. For young people. 
• Silverline. For people over 55. 

When should I get medical help?

You should get medical help if: 

• after your panic attack, you have chest pains, or a heartbeat that is very quick or not regular.
• you try to calm your panic attack with deep and slow breathing, but it continues longer than 20 minutes.
• after your breathing returns to normal, you still feel unwell.

You can call NHS 111. 

If you think you need urgent help, call 999.

How can I get longer-term help for panic attacks?

If you feel that you need help you can:

• See your GP, 
• Call NHS 111, or
• Or contact your local NHS talking therapy service.

Treatment usually involves:

• talking therapies, 
• medication, or 
• help from a specialist NHS mental health team, if necessary. 

Other treatment can help too. Self-help can also be useful. 

Panic attacks are linked to panic disorder. Panic disorder is part of a wider mental illness called anxiety disorder. See our information on Anxiety disorders for more information on treatment options.

For more information see our pages on:

• GPs and your mental health
• Worried about your mental health? How to get treatment and support – This includes self-help advice
• Stress - How to cope
• Talking therapies

What is a panic attack?  

A panic attack is when you get strong feelings of panic or fear that come on quickly. 

Your panic might be in response to what feels like a threat to you but might not feel like a threat to other people.

Like, you might have a panic attack going on a crowded train. Whereas other passengers might not find it stressful.

Symptoms can include:

• a racing heartbeat
• feeling faint
• sweating
• feeling sick or a churning stomach
• chest pain
• feeling short of breath
• feeling hot or cold
• feeling shaky
• a choking sensation
• feeling dizzy
• numbness, pins and needles or a tingling in your fingers
• a dry mouth
• a feeling of dread
• feeling like you are not connected to your body

Panic attacks usually last between 5 and 20 minutes.

Symptoms of panic attacks might also be symptoms of other conditions or problems. So, you may not always be having a panic attack.

Panic attacks are not usually dangerous, and they will not normally cause you harm.

People who experience them do so at different intervals. Like, some people might get a panic attack on average twice a month, while others might have several a week. Everyone is different.

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© Rethink Mental Illness 2025

Last updated February 2025
Next update February 2026, subject to any changes

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