Panic attacks: how meditation and mindfulness can help
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Panic attacks can be debilitating. Learn how meditation can help prevent panic attacks, and grounding mindfulness techniques can calm panic attacks in the moment.
A panic attack can be overwhelming and terrifying. The racing heart, shortness of breath, and a whirlwind of thoughts can leave you feeling helpless. If you experience panic attacks, remember that you’re not alone and with the right coping strategies, you can find relief.
Meditation blends breathing and mindfulness techniques to connect deeply with the present moment, helping soothe panic triggers.
How meditation can help prevent panic attacks
Meditation is more than just a relaxation technique—it's a form of mental exercise that conditions the mind to shift focus away from distressing thoughts.
When you’re in the middle of a panic attack, your nervous system goes into overdrive. Through regular meditation, you can train your brain to regulate these heightened stress responses, giving you better control when panic strikes. Research indicates that consistent meditation can reduce the amygdala's activity—the brain's alarm center. When this part of the brain becomes less reactive, it reduces the likelihood of a full-blown panic attack.
Studies have shown how beneficial meditation can be when managing stress and anxiety, which are the main drivers of panic attacks. This was true even after only one meditation session. Meditation has also been shown to reduce the frequency and severity of panic attacks.
As meditation offers relief from distressing thoughts, the more you meditate, the better you’ll become at grounding yourself and observing your thoughts from a distance, like watching storm clouds pass by. With time and practice, you can train your mind to acknowledge these feelings without being overwhelmed.
How mindfulness can help with panic attacks
Mindfulness is the practice of staying present and fully experiencing the moment, free from judgment. It’s a comprehensive approach to managing your emotions and learning how to cope better with stress, anxiety, and panic attacks.
When panic takes over, it's common to feel like you can't cope. Mindfulness shifts this narrative, encouraging a kinder approach where you observe your feelings without labeling them as 'good' or 'bad.' This can be immensely freeing. Instead of seeing a panic attack as a sign of weakness, you learn to view it as just another human experience.
Mindfulness practices help us to 'zoom out' and see the bigger picture—like watching the whole theater, not just the movie on the cinema screen. When we do this, we realize a panic attack is just a part of our experience, not the entirety of who we are. That’s easier said than done, but any perspective we can get during a panic attack is likely to help ease the intensity and duration.
Each time you practice mindfulness during challenging moments, you strengthen your mental muscles. And the more you train, the better you can handle future panic attacks or any other stressful moment.
5 tools to help you calm down during a panic attack
If you’re in the middle of a panic or anxiety attack, you might find Emergency Calm: how to calm down in 2 minutes valuable.
Meditation is a great way to keep panic attacks at bay and reduce any anticipatory anxiety. But when you're in the thick of a panic attack, being super aware of everything could make you feel even more panicked. During a time like this, controlled breathing or other mindfulness practices might be a better fit for you in that intense moment. Here are some mindful techniques to try:
1. Focus on your breath with breathing exercises
Deep, measured breathing can be one of the most effective ways to regain composure during a panic attack. Techniques like the 4-7-8 breathing method, where you inhale for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds, can help reset your nervous system.
💙 If you’re looking for other ways to calm your nervous system with breathwork, try to Reset With the Breath.
2. Root the body and mind with grounding techniques
In the middle of a panic attack, grounding yourself can divert your focus from your racing thoughts and any physical sensations you’re experiencing. A popular method is the 5-4-3-2-1 technique, which makes you identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Other grounding techniques include the 3 3 3 technique where you name three things you see, three sounds you hear, and move three parts of your body.
Similar is the 5 5 5 rule where you breathe in deeply for 5 seconds, hold the breath for 5 seconds, and breathe out for 5 seconds. Then, identify five things you can see, five sounds you hear, and five objects around you that you can touch.
💙 You can empower yourself before an attack begins by practicing with the 5, 4, 3, 2, 1 guided meditation. This will teach you to tune into your surroundings before you’re in a moment of distress.
3. Explore progressive muscle relaxation (PMR)
Progressive muscle relaxation involves tensing and relaxing muscles from your toes upward to create a wave of relaxation through your body. This technique can be handy because it distracts your mind while relaxing your body, working to ease the panic attack.
💙 Progressive muscle relaxation can be especially helpful if you’re experiencing a panic attack, and it can be even more effective if you’ve already explored it before you’re in the middle of an attack. To try this technique out tonight, explore this guided meditation.
4. Invite your body and mind to relax with a visualization meditation
When panic strikes, your mind can be your worst enemy. Visualization techniques, however, can turn your mind into an ally. Imagine a serene scene like a beach, forest, or mountain. Picturing calming scenes in vivid detail can distract your mind and help you feel calmer.
💙 Practicing visualization can be even more impactful if you incorporate sound. Try a soothing soundscape like Calm Island.
5. Try guided meditations designed for panic attacks
Although some types of meditation may not help during a panic attack, there are special meditations designed to reduce panic and anxiety in the moment. These meditations guide you through grounding exercises, helping silence the body's fight or flight response.
💙 If you find yourself in the middle of a panic attack, try Panic SOS or Emergency Calm for quick relief.
Use these techniques as often as you need. Each time you practice, you build resilience and equip yourself with tools to handle future challenges.
Meditation for panic attacks FAQs
Can meditation stop a panic attack?
Meditation alone may not stop a panic attack, but it can significantly reduce its severity and help you regain control more quickly.
What is the 3 3 3 rule for panic attacks?
The 3 3 3 rule is a grounding technique designed to help anchor you back into the present during overwhelming moments. Here’s how it works:
Look around and name three things you see.
Listen carefully and identify three sounds you hear.
Move three parts of your body. This can be as simple as wiggling your fingers, tapping your foot, or nodding your head.
This helps divert your attention from the panic attack and reconnect you with the world around you.
What is the 5 5 5 rule for panic attacks?
The 5 5 5 rule, like the 3 3 3 rule, is another grounding exercise but with a slightly extended approach. When panic or anxiety strikes:
Breathe in deeply for 5 seconds, hold for 5 seconds, and breathe out for 5 seconds. This slows down your rapid breathing and helps you regain control.
Then, identify five things you can see, five sounds you can hear, and five things you can touch around you.
This aims to slow down your breathing, thus calming your nervous system.
How can I calm my panic attacks ASAP?
There isn’t a one-size-fits-all solution, but there are steps to help you find relief:
Focus on breathing: Try deep, diaphragmatic breathing or the box breathing technique to anchor yourself during a panic attack.
Ground yourself: Techniques like the 3 3 3 or 5 5 5 rules can divert your attention from panic and root you back in the present.
Use positive affirmations: Remind yourself, "This is temporary," or "I've gotten through this before, and I can do it again."
Find a quiet space: Sometimes, reducing external stimuli can help you focus on calming your mind.
Explore guided meditations: Calm has meditations designed explicitly for moments of intense anxiety or panic, helping to guide your mind back to tranquility.
Get professional help: If you need to, consult a healthcare professional or therapist to find the best approach for you.
Calm your mind. Change your life.
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