9 Best Exercises for Panic Attacks: A Therapist’s Guide
Takeaway: If you’ve ever experienced a panic attack, you know how scary and intense they can feel. Thankfully, these exercises for panic attacks can help you get back to feeling grounded in no time.
Panic attacks can come out of nowhere. You may feel fine one minute and the next, you're overcome with uncomfortable physical and emotional symptoms. Even if you can identify triggers for a panic attack, you might still feel powerless when they happen.
I'm here to remind you that you're not alone. Unfortunately, anxiety disorders (including panic disorder) are more common than you may realize.
I also want to reassure you that help is available. As a licensed marriage and family therapist, I've witnessed the transformations that can take place with the right support. In therapy, you can get the emotional support you need to recover from your panic attacks and get personalized skills to help you manage your symptoms.
While I'm a firm believer that therapy can help you overcome panic, I also recognize the need for in-the-moment strategies to help you cope. That's why I created this post. Here, I've compiled some of my favorite strategies for coping with panic attacks.
Let's dive in.
Understanding panic attacks
If you've had a panic attack before, I'm sure you can vividly remember what it felt like. But if you've never experienced a panic attack, or if you're not sure whether you have or not, it can be helpful to understand what they look like.
Here are some of the common symptoms associated with a panic attack.
Intense fear, anxiety, or worry
Rapid breathing or difficulty breathing
Chest pain
Dizziness
Tingling or numbness
Sweating
Trembling
Feelings of impending doom (i.e. like something bad is about to happen)
Worrying that you're going to die
Keep in mind that these symptoms can often overlap with physical health conditions. I recommend seeking medical attention if you're not sure whether you're experiencing a panic attack or a health issue, such as a heart attack, asthma attack, or other condition.
Some people also use the term "anxiety attack" to refer to a panic attack. Technically, they are different. Panic attacks are associated with panic disorder, which is a form of anxiety. They often occur without specific triggers or causes.
Anxiety attacks are often less severe (while still uncomfortable and scary). They're often triggered by a certain stressor or situation. People with other anxiety disorders, including generalized anxiety disorder, may experience anxiety attacks.
It's also important to note that a person may experience a panic attack or anxiety attack without having a diagnosed anxiety disorder. Your feelings are valid without a formal mental health diagnosis, and my tips can help you regardless of which specific anxiety symptoms you have.
Panic attack exercises for all ages
These strategies can be modified for people of all ages. I recommend practicing these skills before you have a panic attack so that they come more naturally during these intense moments. Try them all to discover which ones work best for you!
(P.S. If you’re a teen or parent of a teen and want even more tips, I recommend checking out My Anxious Mind: A Teen's Guide to Managing Anxiety and Panic by Michael A. Tompkins and Katherine A. Martinez, illustrated by Michael Sloan (Illustrator). It’s helped many of my therapy clients feel more confident managing their panic attacks!)
1. Name your experience.
Simply recognizing that you're having a panic attack can be helpful. Since the racing thoughts and physical sensations can be so overwhelming, it may be difficult at first to understand what's happening. However, once you can name that you're experiencing a panic attack, you may start to feel more in control.
2. Develop mindfulness skills.
One way to develop this awareness is by practicing mindfulness skills. Again, it's helpful to practice in calm moments so it's easier to use these strategies when you're having a panic attack.
Growing your ability to be mindful can help you notice any panic attack warning signs earlier, and you'll be able to recognize your symptoms without getting entirely overwhelmed by them. Short guided mindfulness meditations are a great place to start.
3. Use breathing exercises.
Once you've been able to mindfully identify that you're feeling anxious or even having a panic attack, try using a breathing exercise to find a sense of calm. There are tons of specific techniques out there, but I recommend keeping it simple. Focus on making your exhales longer than your inhales. You can also constrict the back of your throat as if you're fogging up a mirror. This can help your brain and body calm down.
4. Try progressive muscle relaxation.
Progressive muscle relaxation can also help you release muscle tension, making your body feel more relaxed. This exercise involves tensing and releasing different muscle groups within your body. Try following this script if you're not sure where to start. You can try this lying down or sitting in a chair.
5. Practice grounding techniques.
While breathing exercises and progressive muscle relaxation techniques can be helpful for many people, others feel more anxious focusing on how their body feels during a panic attack. In this case, it can be helpful to ground yourself through your physical environment, or by taking your thoughts off of how you feel.
Try noticing everything around you that starts with the letter "A." Or, take stock of everything you can see that is the color blue. Trace an intricate pattern on a blanket. Pick a category (like breakfast cereals) and see if you can think of one for each letter of the alphabet.
6. Get support from a loved one.
Talking to a friend or family member can help you feel safe and supported during a panic attack. If you feel comfortable, you could consider asking your loved one to be a point person for your panic attacks.
For example, maybe a trusted friend would agree to come over or stay on the phone with you if you're having a panic attack. It can be helpful to discuss this ahead of time so you have a plan the next time it happens.
7. Give yourself reassurance.
At the same time, you may not always have access to a loved one when you're having a panic attack. I recommend building up your ability to reassure yourself (in addition to having loving, supportive relationships).
This could involve repeating a comforting phrase, hugging a stuffed animal, wrapping yourself in a favorite blanket, or anything else that brings you a sense of security. If you've been through a panic attack before, you can also remind yourself that you've been through this before so you can do it again.
8. Let the sensations happen by “surfing the panic wave”.
This strategy is a bit different from the rest and may even seem counterintuitive. No, I don't expect you to let the feelings and sensations totally overwhelm you. It's okay to use coping skills to manage panic attacks and make the symptoms go away!
At the same time, we don't want to avoid our feelings (even when they're uncomfortable). This makes our anxiety reaction even stronger over time. Instead, this is a great time to challenge your mindfulness skills and your reassurance skills. Let yourself turn toward the sensations, notice them, and remind yourself that they will pass.
To help with this, I recommend imagining yourself surfing the panic wave. While your symptoms of panic might feel uneasy, it’s important to remember that you are at the peak of the panic wave. All waves peak and end up crashing to the shore. Thus, it’s important to remind yourself in the moment that these thoughts and feelings you are experiencing will pass.
9. Shake it off.
After a panic attack, you might feel jittery and drained. I recommend moving your body to discharge that anxious energy. Dance, run, walk, stretch, do yoga, or move your body in any other way that feels good.
Get customized, compassionate support for coping with panic attacks.
Hopefully, my exercises can help you feel empowered to deal with your panic attacks head-on. At the same time, they're not a replacement for therapy from a trained mental health professional.
In my therapy practice, I help children, teens, and adults heal from their anxiety and panic. Often, these symptoms can stem from difficult life experiences. Together, we'll learn more about the source of your symptoms and give you the specialized tools you need to reduce anxiety symptoms (including panic) for good.
I know firsthand how overwhelming anxiety can be—and I also know how powerful therapy can be. I'm committed to creating a warm, inviting therapy space where you'll be met with curiosity, playfulness, and compassion.
If you're interested in working together or want to learn more about how I can support you or your loved one, I invite you to reach out. I look forward to hearing from you!
