What is a panic attack?

A panic attack is a sudden, intense episode of fear or physical discomfort reaching a peak within minutes, involving physical symptoms — racing heart, difficulty breathing, chest tightness, dizziness, tingling, or sweating — and a sense of losing control or impending catastrophe. They are not dangerous, though they feel intensely threatening. Panic attacks are common, affecting around 11% of the population in any given year, and are highly treatable.

What approaches are most effective for panic disorder?

Cognitive-behavioural therapy (CBT) — particularly interoceptive exposure, which involves deliberately generating mild versions of the feared physical sensations — is the most evidenced psychological treatment and achieves very high response rates. Breathing retraining and progressive muscle relaxation support physiological self-regulation. Medication (SSRIs or short-term benzodiazepines) may be appropriate in more severe presentations.

Can complementary therapies help with panic attacks?

Acupuncture has emerging evidence for anxiety and panic. Mindfulness-based approaches build awareness of the panic cycle and reduce reactive catastrophising. Breathwork — specifically slow, diaphragmatic breathing — has good evidence for managing acute panic and preventing escalation. Regular exercise reduces baseline anxiety and sympathetic nervous system reactivity, reducing the frequency of attacks.

What should I do during a panic attack?

Remind yourself that panic attacks are not dangerous and will pass within 10–20 minutes. Try slow, extended exhalation breathing — a 4-count inhale and 6–8 count exhale activates the parasympathetic nervous system. Staying in the situation (rather than fleeing) prevents reinforcement of avoidance. Grounding techniques — noticing five things you can see, four you can touch, and so on — can interrupt the cognitive spiral.

Mental Healthmoderate Risk

Panic Attacks

Panic attacks are sudden episodes of intense physical and psychological fear — including racing heart, breathlessness, dizziness, and terror — that can feel life-threatening. Breathing techniques, somatic regulation, CBT

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Reviewed by Dr. Ava Gardner · Integrative Medicine Researcher26 March 2026Emerging evidence

Quick answer

Do any of these feel familiar?

Sudden surge of intense fear or physical discomfort peaking within minutes
Racing or pounding heartbeat (palpitations)
Shortness of breath or feeling unable to get enough air
Chest tightness or pain
Dizziness, lightheadedness, or feeling faint
Tingling or numbness in hands, feet, or face
Sweating, trembling, or shaking

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Related Conditions

Panic Disorder

Anxiety

Anxiety

Generalized Anxiety Disorder

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