This is not a medical device.
If this is your first episode, or you have chest pain, pain spreading to your arm or jaw, or you are fainting, please seek immediate emergency care.
Panic attack right now? You're safe. Start here.
A 2-minute guided reset walks you through slow breathing, then grounding, until the peak passes. It works right in this browser. Nothing to install, nothing to sign up for.
The panic plan takes about 3 minutes: your warning signs, what helps you, and words to remember.
Breathe with the circle: 4 in, 6 out
Your heart naturally slows a little on every out-breath. Making the exhale longer than the inhale gives your body more of that slowing phase. Keep going for a couple of minutes.
What to do during a panic attack
- 1Stop trying to force the panic away. Allowing it lowers the second wave of adrenaline.
- 2Make your exhale longer than your inhale (4 seconds in, 6 to 8 seconds out).
- 3Use cold: hold something cold or splash cool water on your face.
- 4Shift attention from inside your body to details in the room.
Practical guides for every panic scenario
Why attacks happen, what adrenaline does to your body, and how to stay grounded at night, at work, or in public. Every guide cites its sources.
What to Do During a Panic Attack Right Now
Having a panic attack right now? Follow this 4-step sequence to slow your breathing, ride out the adrenaline, and know when to get medical help.
Waking Up in a Panic Attack (Nocturnal Panic Relief)
Waking up gasping, shaking, or with a racing heart at night? Learn why nocturnal panic attacks happen, how to calm down in bed, and when to see a doctor.
How to Handle a Panic Attack at Work Discreetly
Having a panic attack at your desk, in a meeting, or on a video call? Use these discreet techniques, simple exit scripts, and next steps at work.
How to Stop a Panic Attack: The Science-Backed Protocol
How to stop a panic attack using physiology, not willpower: why fighting panic backfires, the exhale-first breathing method, and how to stop attacks returning.
The 5-4-3-2-1 Grounding Technique for Panic & Anxiety
A step-by-step guide to the 5-4-3-2-1 grounding exercise: how to do it, why it helps during panic and anxiety, what the evidence says, and variations to try.
Breathing Exercises for Panic Attacks: Why 4-6 Works Best
Why "take deep breaths" can trigger hyperventilation during panic, and how slow 4-second-in, 6-second-out breathing restores balance. With research and a practice plan.
Anxiety Attack vs. Panic Attack: How to Calm Both
Is it an anxiety attack or a panic attack? Learn the real differences, how to calm a slow build-up of anxiety or a sudden surge, and when to seek help.
Panic Attack Symptoms: Why Your Body Reacts This Way
Why does panic cause a racing heart, tingling, chest tightness, and feeling unreal? Each panic attack symptom explained, plus symptoms that need a doctor.
How Long Do Panic Attacks Last? The Adrenaline Curve
Most panic attacks peak within 10 minutes and ease within 20. See the minute-by-minute timeline, why some feel like they last hours, and when to get help.
Surviving a Panic Attack in Public Places or Crowds
Panic attack in a supermarket line, on a train, or on a plane? Step-by-step ways to stay grounded, what to say if someone asks, and how to rebuild confidence.
Take it with you
During a strong attack, blurry vision and a racing heart can make reading a screen hard. We’re building a phone app that guides you without needing to look. Everything on this site stays free in your browser either way.
Haptic breathing
Vibration pulses pace 4 seconds in, 6 out, so you can keep your eyes closed.
Lock-screen shortcut
Start a reset without unlocking your phone or searching for anything.
Voice guidance
A calm voice walks you through breathing and grounding step by step.
Works offline
Subways, flights, basements: everything runs on the phone itself.
“This feeling is not dangerous. It will pass.”
Vibrates in your hand. No screen reading required.