Breathing exercises for panic — what actually works

Breathing advice is everywhere, but panic patients need precision. Some techniques help; some can worsen dizziness if done forcefully or too fast.

Panic often involves over-breathing: shallow, fast breaths lower CO2 and create tingling, dizziness and unreality. The brain then misreads those sensations as danger. Slow exhale breathing interrupts the loop by restoring rhythm and signalling safety.

Use 4 in, 6 or 7 out, gently, through the nose or pursed lips. Keep shoulders soft. Practise when calm twice daily so it is available during panic. Avoid aggressive deep breathing, breath retention or rapid techniques during panic unless trained; they can intensify symptoms.

If breathing exercises become another thing to monitor obsessively, or panic continues frequently, get structured treatment. Breathing is a first-aid skill, not the whole treatment for panic disorder.