No holdsBeginnerCalm
Equal Breathing
A simple inhale-exhale rhythm with no breath holds.
Start timerPanic breathing guide
Breathing Exercises for Panic Attacks
During panic symptoms, breathing practice should stay simple and non-forceful. A calm timer can provide structure, but it should never replace urgent or professional support when symptoms are severe.
Recommended guided timers
CalmResearch-backedLong exhale
Cyclic Sighing
A double-inhale followed by a long, slow exhale.
Start timerBreathlessness supportNo holdsGentle
Pursed-Lip Breathing
A gentle pattern with a longer exhale through pursed lips.
Start timerGentle options during panic symptoms
No-hold exercises are usually the safest place to start. Equal breathing gives you a predictable rhythm, while pursed-lip breathing and cyclic sighing emphasize a slower exhale without demanding a large inhale.
Use breathing as support, not pressure
If counting your breath makes panic feel worse, stop the timer and return to normal breathing. Seek emergency help for chest pain, fainting, severe shortness of breath, or symptoms that feel unsafe.
- Avoid forcing deep breaths.
- Skip breath holds.
- Use professional support for recurring panic attacks.
Related searches covered on this page
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General safety note
Breathing exercises on this site are general wellness education. They are not medical advice. Stop if you feel dizzy, faint, short of breath, or uncomfortable, and consult a qualified healthcare professional for respiratory, cardiovascular, neurological, or mental health conditions.