International Panic Day: 3 Simple Breaths to Calm Panic Fast

Many people face stress, anxiety, and panic in daily life. These can cause breathlessness, racing heartbeat, and fear. On International Panic Day, health experts say that simple breathing exercises can help calm the body quickly. These techniques are easy to learn and can be used anytime panic or stress appears.

Longer Exhales Help Calm the Body

Doctors say that breathing out slowly is more helpful than only focusing on deep breaths. Taking a deep breath is connected to the body’s stress system. But breathing out is linked to the part of the body that calms things down. When people take many deep breaths quickly, they may start to hyperventilate. This means they are breathing too much, which can reduce oxygen to the brain and make panic worse.

Instead, experts suggest exhaling fully first. Push all the air out of your lungs and let the next breath come in naturally. Then try breathing in for four seconds and breathing out for six seconds. This helps slow down the heart and mind. You can do this for a few minutes while sitting, standing, or lying down.

Belly Breathing Uses Less Energy

Another method that helps is belly breathing, also known as abdomen breathing. It teaches the body to breathe using the diaphragm. This muscle sits under the lungs and helps you breathe better without using too much energy. To try this, lie down or sit comfortably and place one hand on your chest and one on your belly. When you breathe in, your belly should rise. When you breathe out, your belly should fall.

This shows that the breath is going deep into your lungs. Your chest should stay still. Try doing this for 5 to 10 minutes, a few times every day. At first, you may feel tired if your body is not used to this type of breathing. But with daily practice, it becomes easier and more natural.

Breath Focus Brings Back Control

The third technique is called breath focus. It means paying attention to each breath and how it feels. Sit or lie in a quiet place. Breathe in slowly through your nose. Feel your stomach and chest rise. Then breathe out in a calm way. Some people like to say a word like “safe” or “calm” in their mind while exhaling. This helps keep the focus on breathing and away from anxious thoughts.

If the mind wanders, gently bring it back to the breath. This can be done for a few minutes or up to 20 minutes. It helps the body feel steady and gives a sense of control during stress.

Everyday Practice Can Reduce Panic

These breathing exercises do not need special tools or a lot of space. Anyone can try them anywhere, at school, home, office, or outside. Doing them daily can help the body learn to respond better to stress. On days when panic or fear feels strong, these simple breaths can bring quick support and help calm the body safely.