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Deep breathing: Relaxing your body can help sidestep a panic attack. Practice breathing in through your nose for a count of five, hold it for five and then breathe out through mouth for a count of five.
Grounding yourself is another helpful technique. Tune yourself into 4 things around you that you can see, 3 things you can touch, 2 that you smell and 1 you can taste. Again, forcing your mind to consider something outside yourself helps, says Cole.
Lavender is known for being soothing and stress-relieving. It can help your body relax. If you know you’re prone to panic attacks, keep some lavender essential oil on hand and put some on your forearms when you experience a panic attack. Breathe in the scent.
Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.
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