Unexpected Panic Attack Treatments That Work Better Than Breathing Exercises
I’m. not dogging deep breathing whatsoever, but at some point when looking for solutions for high levels of anxiety you want some outside of the box options!
When you’re mid-panic attack, your body is flooded with adrenaline, your chest feels tight, and your breathing is already dysregulated. Trying to breathe “correctly” can actually sometimes intensify the panic because it draws your attention to the very sensation freaking you out.
Luckily breathing isn't your only tool in a moment of panic.
Let’s dive into surprising, science-backed panic treatments that calm your body faster than deep breathing—and don’t require you to think clearly (because during a panic attack, you can’t).
1. The Temperature Trick (Your Nervous System’s Emergency Brake)
When your fight-or-flight system hijacks your body, the fastest way to stop the surge is by shocking your system with cold.
Try one of these:
Hold a cold can, ice pack, or frozen spoon behind your neck
Splash cold water on your face
Place your hands under cold running water
Use an ice roller on your jawline or chest
Why it works:
Cold exposure activates a specific reflex- a calming mechanism that slows your heart rate and tells your nervous system, “We’re safe.”
This technique works within seconds, even when you can’t slow your breathing.
2. The 50% Muscle Release Technique
Instead of trying to relax (which feels impossible during panic), try this:
Gently tense your arms, shoulders, or legs for three seconds.
Release them halfway—not all the way—just halfway.
This “50% release” sends a powerful signal of safety because your body stops bracing.
Why it's unexpected:
Most people think panic = relax, but the body needs a transition, not a jump.
This technique gives you that middle ground.
3. The Peripheral Softening Method
When panic hits, your eyes lock into tunnel vision. This keeps your brain in threat mode.
Try this simple shift:
👉 Soften your gaze and widen your field of vision.
You don’t look around—just allow your eyes to relax and expand.
This tells your brain you are no longer under imminent danger and moves you down the polyvagal ladder toward safety.
4. Bilateral Tapping (A Rapid Calm Reset)
Used in EMDR therapy, this method calms your brain fast.
You can do it anywhere:
Alternate tapping on your shoulders
Tap your thighs left-right-left-right
Cross your arms and tap opposite arms like butterfly wings
Why it works:
It engages both hemispheres of your brain and pulls you out of the “panic loop,” grounding you without having to think.
5. The “Narrate It” Sensation Strategy
This is part of my 4 N’s FEEL TO HEAL strategy that works so well for my clients when in a heightened anxious state. Instead of focusing on your thoughts (“I’m dying,” “I can’t breathe”), focus on your sensations with neutral language. I encourage all of my clients to “Narrate” their physical sensations when feeling big feelings including anxiety/ panic. This is simply a noticing of the sensations and facts of what’s going on in the body.
Examples:
“My heart is racing.”
“My chest is tight.”
“My hands are tingly.”
“My face is hot.”
This doesn’t make the sensations go away—but it stops your brain from interpreting them as danger and telling horrible stories about worst case scenario or how you’re going to die.
When you stop fighting the sensations, allow them to be there and acknowledge them- they peak and drop much more quickly. It’s your way of telling the body… regardless of how you’re responding right now, I’m still in charge!!
6. Weight-Bearing to Anchor Your Body
Your body wants something to push against. Give it that.
Try:
Pressing your feet firmly into the floor
Gripping the armrests of a chair
Leaning into a wall using your full body weight
This signals containment and grounding for your nervous system, reducing the sense of floating or losing control.
7. The Panic Script (Say This Instead of “Just Breathe”)
Try saying:
“This is adrenaline, not danger.
My body is doing something uncomfortable, but I am safe.
I’ve survived this before. It will pass.”
Scripts give your brain something structured to follow when your thoughts feel chaotic. This is the process of owning what’s taking place instead of letting your triggered brain believe you’re in crisis.
Why These Techniques Work
During a panic attack, your logical brain is offline.
Your body is running the show.
These techniques work because they:
Activate faster-responding parts of your nervous system
Interrupt the panic cycle
Shift your body out of threat mode
Require zero cognitive energy
Give you a sense of control without needing to “think” your way out
During panic, your body needs physiological regulation, not more mental effort.
LESS IS MORE!!