PANIC ATTACK RELIEF
Breathing Technique for Panic Attack
Panic attack happening right now? The physiological sigh is the fastest way to stop it—just 1-3 breaths. Two quick inhales through your nose, then one long exhale. Press Start and follow the animation.
Last updated: January 27, 2026
If you're panicking right now:
- 1.Inhale through your nose (fill your lungs)
- 2.Inhale again (short “top-up” breath to fill completely)
- 3.Exhale slowly through your mouth (let it all out, as long as comfortable)
- 4.Repeat 1-3 times until you feel calmer
Why the physiological sigh is the fastest panic relief
During a panic attack, your body is in full fight-or-flight mode. Your heart races, you can't catch your breath, and everything feels out of control. Most breathing techniques take minutes to work—but when you're panicking, you need relief now.
The physiological sigh works in seconds because it targets the two physical changes happening in your body during panic:
- Collapsed lung tissue: The double inhale reinflates your lung alveoli, restoring normal oxygen exchange and removing the “can't breathe” sensation.
- Overactive nervous system: The long exhale stimulates your vagus nerve, which acts like a brake pedal for your fight-or-flight response.
Dr. Andrew Huberman at Stanford brought this technique to public attention after research showed it outperforms even meditation for rapid stress relief. It's your body's own built-in panic button—you just need to trigger it deliberately.
Step-by-step panic attack protocol
- 1Stop what you're doing
If possible, sit down. If not, that's okay—this works standing or even walking.
- 2First inhale through your nose
Fill your lungs about 80-90% full. Let your belly expand.
- 3Second inhale (the “top-up”)
Without exhaling, take another short sniff to completely fill your lungs.
- 4Long, slow exhale through your mouth
Let all the air out slowly—aim for 6-10 seconds. This is where the calming happens.
- 5Repeat 1-3 times
Most people feel relief after 1-2 sighs. Keep going if needed—you can't overdo it.
Frequently asked questions
What is the best breathing technique for a panic attack?
The physiological sigh is the fastest breathing technique for panic attacks. It works in just 1-3 breaths (about 30 seconds). The pattern is: two quick inhales through your nose (the second is a short “top-up”), then one long, slow exhale through your mouth. This immediately activates your vagus nerve and interrupts the panic response.
Why does the physiological sigh work for panic attacks?
During a panic attack, your lung alveoli collapse and your nervous system is in overdrive. The double inhale reinflates these collapsed air sacs, improving oxygen exchange. The long exhale stimulates the vagus nerve, which activates your parasympathetic “calm down” system. This two-step mechanism interrupts panic faster than any other breathing technique.
How many physiological sighs should I do during a panic attack?
Start with 1-3 sighs (about 30 seconds). Most people feel relief after just one or two. If you're still panicking, do another 3-5 sighs. You can't overdo it—this is your body's natural stress-relief mechanism. Keep going until you feel your heart rate slow and your body relax.
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