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What's the best way to calm your racing heart when having a panic attack?

26 Answers
Last Updated: 01/04/2022 at 1:34pm
What's the best way to calm your racing heart when having a panic attack?
1 Tip to Feel Better
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I feel my work as my personal mission and I love it. My work with clients is nonjudgmental, supportive. I am a very good listener. I use several approaches. Amo il mio lavoro.

Top Rated Answers
June 17th, 2015 9:47am
The best way to calm down your racing heart when having a panic attack is bringing yourself back in the room, back into your own body. Notice the ceiling or the texture of the floor. What color is your shirt? Breathe slowly and continue to notice your surroundings until you can soundly think about why you reacted the way you did.
June 22nd, 2015 9:15pm
I find that breathing deeply often really helps me out, I think I usually use a pattern of in for 6, hold for about 8 and then out again for about 10. If you try to picture a balloon inflating with every breath outwards, I've heard that can help you regain control too x
December 22nd, 2015 11:04pm
Find something that you love to do that doesn't harm yourself or others. I play guitar when I panic.
February 2nd, 2016 3:52pm
The only way for me to calm down during a panic attack is to call my friend and have her help me breathe and once I start breathing normally I'm generally able to calm myself down. The worst panic I've ever had I had to force myself to sleep because I wasn't going to be able to calm myself down.
April 11th, 2015 5:12pm
Breath in a paper bag helps - or just try and match your breathing pace to someone else's -which leads to a decrease in heart rate
May 3rd, 2015 9:35pm
Try to think of things in the past that have helped to calm yourself down. It may be listening to music, playing sport, going for a walk, or calling a friend. It is useful to keep a diary of all the times you have had attacks in the past and what methods best help you to calm down. Stay off caffeine, sugar, salt and alcohol as all of these are known to exacerbate anxiety. If it becomes a chronic condition then go and see a specialist. Check your blood pressure as high blood pressure usually needs immediate treatment.
September 15th, 2015 3:32am
Take a deep breath and meditate. Panic attacks are just a moment in time. Reassure yourself that everything will be okay and your heart may very well calm its nerves.
January 19th, 2016 8:55pm
to do breathing steps such as counting to 10 and taking deep breaths to calm down (in through your nose, out through your mouth)
January 25th, 2016 6:39am
Using breathing exercises like breathe in through your nose and out your mouth and just close your eyes and listen to you breathing. It should slow it down.
February 16th, 2016 4:43am
[| Holding breath - slows heart rate [| Breathing exercises - distracts you and levels breathing and heart rate  [| Counting - counting in a steady pace distracts you and allows you to concentrate on a single thing while also maintaining breathing
May 10th, 2016 12:50pm
I try to concentrate on my breathing pattern and I fist my hand along with it. When I breathe in, I fist my hand. When I breathe out, I unfist my hand. I keep doing this until I feel better.
September 27th, 2016 2:57pm
Think about one thing. Don't let you mind wander. Focus is very important. If your environment is chaotic try to get out of it. Go to an empty room if need be. If your alone. I would say to contact someone immediately. Or try to focus on one object or job to keep your mind from wandering.
October 23rd, 2018 6:59am
When having a panic attack it is best to concentrate on your breathing. In order to calm your racing heart you need to slow down your breathing. It helps to slowly count to two while breathing in and counting to four while breathing out. That way you are aware of your breathing and are able to calm your racing heart because you have slowed down your breathing. Concentrating on you this exercise also helps your mind to get away from the "panic thoughts" and allows you to focus on something other than the panic attack. This technique has helped me a lot in the past and it is something you can do anywhere without anyone even noticing.
August 24th, 2015 3:29pm
I have always found that diaphragmatic breathing helps when having a panic attack. Work and focus on controlling your breathing.
May 10th, 2016 1:47am
I try to think of song and sync my breathing to the tempo. I usually start with a slow ballad and work my way up to a pop song to regulate my breathing.
June 6th, 2016 5:05am
Take deep breaths in through your nose and put through your mouth. Try to focus on just your breath, and the rise and fall of your chest
July 25th, 2016 10:05am
Have a cold glass of water and to take deep breaths also counting to 10 or 20 helps the heart to slow down
August 30th, 2016 7:46pm
One thing that I do when I'm having a panic attack is I will ground myself. So, I will look around me and I will list something I can smell, touch, see, hear and taste. This helps bring me back to reality and helps me realise i am safe.
October 17th, 2016 9:04pm
Different ways work better for some than others, though personally - I find myself laying down, giving myself the challenge of counting to 1000! Obviously, I never get to 1000; but it gives me something else to put my mind on.. Something else to concentrate on. Obviously, I focus on my breathing too - But the counting thing really works for me. :)
November 1st, 2016 7:07am
Well, the best way can be different for every person, all I can say is breathing helps me slows down the pulse. The exercise hours like this - take a deep breath and then breathe out (significantly) more slowly than you breathed in, do that at least 10 times.
January 23rd, 2017 8:50am
Take a deep breath in through your nose, hold it a moment, and then exhale out of your mouth. Close your eyes, if in a safe position to do so, and imagine ocean waves sweeping in and out across the beautiful, peaceful sand. Imagine this with your eyes open it is not a good time to close your eyes. As you imagine the waves slowly coming in and out, breathe in and out with them. In with the wave, hold it slightly, and out with the wave. Focus on the feeling of air coming in and going out. Empty your mind of all but the breaths and the peaceful waves. Let any and all other thoughts, especially chaotic thoughts, fall away as you focus on the slow, deep breaths and each wave. Over time, I add more detail to the waves and the sands: the play of light and shadow, the white foam that trails the waves slightly... sometimes I will study videos of waves on YouTube. Later, when I need it, I can recall the scene and replay it in my mind in tune with deep, slow breathing. If ocean waves are not relaxing to you, instead picture a scene that you find highly peaceful and rewarding, such as holding a soft, warm, purring cat, and stroking it's fur slowly from its head all the way down its back. On the first stroke, breathe in. On the second stroke, breathe out. Feel the warmth if the cat as it snuggles into you. It's softness. The smooth, soft fur. The rumble of its purr. Whatever brings you great joy and is peaceful, find a rhythm you can repeat in your head. Sometimes is it helpful to remind yourself that you are in a (physically) safe place by thinking things like. "I am safe. I am well. This is a safe place." If these things are true. If not, seek safety or help in finding safety. If you are not in a safe place, you may be experiencing a specific fear instead of anxiety.
February 27th, 2017 1:13am
The best way that I have found are breathing exercises. Generally it will relax the whole body and steady your breathing. There are several around but a common one is 4 seconds in, hold for 4 seconds (best you can), out for 4 seconds. You repeat until you can do the whole 12 second routine without a break for hyperventilation (if you are hyperventilating) then continue until you feel calmer.
July 18th, 2017 3:14pm
Think of happy thoughts and know that you aren't dying. Assess the situation and find something, may it be a person or an object which helps to calm you down. Maybe a friend who understands or a string or object you can fiddle with and focus all your energy on :)
April 9th, 2018 4:02am
The best way to calm your racing heart when having a panic attack is by taking breaks when they occur, taking a shower, or even other ways too.
December 28th, 2020 7:33pm
Breathing is the most important thing in the world. When we are experiencing a panic attack we tend to lose control of our breath and breathing then feels completely impossible and you can feel as though you are going to die. The simple inhalation and exhalation feeling then begins to feel completely overwhelming as you can feel as though you are drowning and fighting the current to bring you head above the water and the crashing waves. I would suggest breathing and grounding exercises to find stillness and then can engage in other soothing tactics like meditating, yoga, engaging in arts and crafts or just simple things like going for a walk and clearing your head and having someone else to speak with rather than your own mind/head.
January 4th, 2022 1:34pm
The best way to calm your heart down during a panic attack, in my experiences, is to begin to count backwards from a number of your choice. I usually start with the number 100, then work my way down as I breathe deeply through my panic. When I'm focused on my breathing, and the familiarity of counting the numbers backwards in a sequence, then I am not, in that moment, focused on whatever it was that was making my heart race. If you find yourself unable to speak, just say the numbers in your head as you inhale on the even numbers, and exhale on the odds. Also remember now to count so fast, because if you're counting fast, you are likely breathing too fast.