I think I'm having a panic attack.

A panic attack is frightening, but it passes, usually within 5 to 20 minutes. Let's breathe now: in for 4, out for 6.

If this is your first time, or you have chest pain that spreads to your arm or jaw, or trouble breathing that isn't easing, call 911 or go to the nearest emergency room.

Breathe with us now

Slow breathing

Breathe in through your nose for 4 counts, then out through your mouth for 6. Just two minutes.

Ground yourself with 5-4-3-2-1

When anxiety hits, bring your mind back to where you are using your five senses. About 2 minutes.

What a panic attack can feel like

A sudden rush of fear, with some of these:

a pounding or racing heart
shortness of breath or a tight chest
shaking, sweating, or feeling hot or cold
dizziness or feeling faint
tingling or numbness in your hands or face
a feeling that something terrible is about to happen, or that you are losing control

It feels dangerous, but a panic attack itself doesn't harm your body, and it passes. If panic attacks keep coming back, or you start avoiding places because of them, talk to a doctor or counselor. Panic attacks can be treated.

Why breathing out slowly helps

During a panic attack you breathe fast, and that makes the dizziness and tingling worse. Breathing out for longer than you breathe in slows your heart and settles your body.

Common questions

How long does a panic attack last?

Most panic attacks last between 5 and 20 minutes, and the worst of it usually comes in the first few minutes.

Can a panic attack hurt me?

A panic attack is frightening, but it doesn't harm your body. If you're not sure whether it's panic or something like a heart problem, get checked by a doctor.