Last updated: October 2026
To stop a panic attack, stay where you are, breathe slowly in through your nose and out through your mouth with a longer out-breath, and remind yourself it will pass. Focus on your senses: name things you can see and feel. Most panic attacks last 5 to 20 minutes. They’re frightening but not dangerous.
Below: what to do during a panic attack, panic attack symptoms, how to help someone having one, panic attacks at night, how to prevent them, and treatment.
What to do during a panic attack
- Stay where you are if it’s safe. Sit down if you feel faint.
- Breathe slowly. Breathe in through your nose for a count of 4, then out through your mouth for a count of 6. Keep going for a few minutes.
- Tell yourself it will pass. Panic attacks peak and fade, usually within 20 minutes, and they can’t hurt you.
- Ground yourself. Name 5 things you can see, 4 you can hear, 3 you can touch. Press your feet into the floor.
- Picture somewhere calm, like a beach or a favourite walk.
- Don’t fight it. Letting the feelings rise and fall often makes them pass faster than trying to push them away.
If you have chest pain and aren’t sure it’s panic, call 999. It’s always better to be checked.
Panic attack symptoms
The NHS describes a rush of intense mental and physical symptoms, which can include:
| Body | Mind |
|---|---|
| Racing or pounding heartbeat | A sense of dread, or fear of dying |
| Shortness of breath, choking feeling | Feeling disconnected from your body |
| Chest pain, sweating, trembling | Feeling you’re losing control |
| Hot flushes or chills, dizziness, feeling faint | |
| Nausea, churning stomach, dry mouth | |
| Pins and needles, tingling fingers |
Panic attack vs anxiety attack
“Anxiety attack” isn’t a medical term, but people often use it for a build-up of worry and tension over hours. A panic attack comes on suddenly, peaks within minutes and fades. See anxiety symptoms for the full picture.
How to help someone having a panic attack
- Stay calm and stay with them.
- Speak in short, simple sentences: “You’re safe. This will pass.”
- Breathe slowly alongside them so they can match you.
- Ask what helps. Don’t crowd them.
- Call 999 if they have chest pain, collapse, or you’re not sure it’s panic.
Panic attacks at night
Some people wake suddenly with a racing heart and a feeling of dread. Use the same breathing, then get up, sit somewhere dim and calm, and go back to bed when the feelings have settled. Cutting caffeine after midday and alcohol in the evening can help. See anxiety at night and how to stop overthinking.
How to prevent panic attacks
- Practise slow breathing daily, not only during an attack. See nervous system regulation.
- Exercise regularly to burn off tension.
- Try yoga or pilates.
- Cut back on caffeine, alcohol and sugary drinks, and stop smoking. See caffeine and anxiety.
- Use a CBT-based self-help book. Your GP can recommend one.
- Sleep well. See sleep hygiene.
Many people also build a daily calming routine. See our honest guides to natural supplements for anxiety and choosing a CBD oil.
Treatment and when to see a GP
See a GP if you’ve had panic attacks, especially if they keep happening or you’re worried about having more. Treatment usually starts with CBT, which adults in England can refer themselves to through NHS Talking Therapies. Medicines such as SSRI antidepressants can also help. If you’re having thoughts of harming yourself, call NHS 111 and choose the mental health option, or Samaritans on 116 123.
See also box breathing.
FAQs
How do you stop a panic attack fast?
Stay where you are, breathe slowly with a longer out-breath, remind yourself it will pass, and focus on what you can see, hear and touch.
How long does a panic attack last?
The NHS says most last 5 to 20 minutes. Some have been reported to last up to an hour.
Can a panic attack hurt you?
No. Panic attacks feel frightening but aren’t dangerous. If you have chest pain and aren’t sure it’s panic, call 999.
What triggers a panic attack?
Stress, caffeine, alcohol, lack of sleep and anxious thoughts can all play a part, but panic attacks can also come on without an obvious trigger.
How do I help someone having a panic attack?
Stay calm, stay with them, use short reassuring sentences and breathe slowly with them. Call 999 if they have chest pain or collapse.
Sources
- NHS. Panic disorder.
- NHS Every Mind Matters. Anxiety.
- Balban MY et al (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine.
This guide is general information, not medical advice.
