December 9, 2023
In this article, we discuss effective techniques to come down from a high panic attack, including deep breathing, mindfulness meditation, muscle relaxation, distraction, and self-talk. These techniques can help reduce anxiety levels and take control of panic attacks.


Panic attacks can be debilitating and overwhelming to those experiencing them. They can happen suddenly and without warning, leaving people feeling helpless and out of control. In this article, we will explore some effective techniques to come down from a high panic attack. These techniques can help individuals gain control of their panic attacks and reduce their anxiety levels.

Deep Breathing Techniques

Deep breathing techniques are an effective way to reduce anxiety levels during panic attacks. These techniques help to slow down breathing and control the physical symptoms of anxiety. To start, sit in a comfortable position and focus on taking long, deep breaths in through the nose and out through the mouth. Count to four as you inhale, hold for a count of four, then exhale for a count of four. Repeat this cycle a few times until you feel more relaxed.

Mindfulness Meditation

Mindfulness meditation is a form of meditation that involves focusing on the present moment without judgment. It can be helpful for people experiencing panic attacks, as it helps to calm the mind and reduce anxiety levels. To practice mindfulness meditation, sit in a quiet, comfortable place and focus on your breath. Begin by noticing the sensation of the breath as it enters and leaves your body. When your mind starts to wander, gently bring your attention back to your breath. Start with just a few minutes of practice a day and gradually increase the time as you become more comfortable with the practice.

Muscle Relaxation Techniques

Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in the body. It can be useful for reducing muscle tension and anxiety levels during panic attacks. Begin by finding a comfortable place to sit or lie down. Starting with your feet and working your way up, tense each muscle group for a few seconds and then release the tension. Focus on the sensation of relaxation in each muscle group before moving on to the next.

Distract Yourself

Finding distractions can be an effective way to deal with panic attacks. These distractions can take many forms, including reading a book, listening to soothing music, or watching a relaxing movie. The key is to find something that takes your mind off the panic attack and helps you to relax.


Positive self-talk can be incredibly helpful in controlling panic attacks. When panic sets in, it’s easy to spiral into negative thinking and catastrophizing. To combat this, try using positive self-talk and visualization techniques. Tell yourself that you are safe, that you will get through this, and visualize a calm and peaceful place. These techniques can help to reframe your thinking and reduce anxiety levels.


Panic attacks can be scary and overwhelming, but there are effective techniques to come down from a high panic attack. By practicing deep breathing, mindfulness meditation, muscle relaxation, finding distractions, and positive self-talk, individuals can gain control and reduce their anxiety levels. Remember, these techniques can be practiced anywhere, anytime, so take some time to practice and find what works best for you. If your anxiety levels persist, seek professional help from a mental health professional.

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