Panic Attack Grounding: A Gentle 3-Step Reset

If you're in a panic spike, the goal isn't to solve everything. It's to find one safe, steady anchor. This guide offers a gentle reset you can try in the moment.

If you feel unsafe or are in crisis, seek immediate professional help or contact local emergency services.

Step 1: Exhale longer than you inhale

Inhale through the nose for 4. Exhale slowly for 6. Repeat six times. The long exhale tells your nervous system it's safe enough to soften.

Step 2: Name three sensations

Pick three physical sensations and name them out loud:

• Pressure of your feet on the floor
• Warmth of your hands
• Air on your face

Specific sensations anchor attention in the body.

Step 3: Choose one point of contact

Place one hand on your chest or belly. Feel the rise and fall for a few breaths.

After the peak

Once the intensity lowers, try a simple grounding routine like 5-4-3-2-1 or a slow walk. If you need guidance, visit the grounding page.

You are not broken

Panic is a strong stress response, not a character flaw. Gentle, repeated practices can help you build a steadier baseline over time.