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
Breathe in through your nose for 4 and out through your mouth for 6, gently and without forcing it. Keep going for a couple of minutes.
What to do during a panic attack
- 1Stay where you are, if you can. Breathe in slowly through your nose and out slowly through your mouth.
- 2Relax your muscles one group at a time: shoulders, jaw, hands.
- 3Name it: "This is a panic attack. It will pass, and it is not life threatening."
- 4Focus on the present: notice three things you can see around you.
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.
Waking Up in a Panic Attack (Nocturnal Panic Relief)
Waking up gasping, shaking, or with a racing heart at night? See what the sources say about night-time panic, 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? Discreet versions of NHS and Cleveland Clinic steps, plus your U.S. rights at work.
How to Stop a Panic Attack: What You Can Do Right Now
What the NHS and Cleveland Clinic suggest for getting through a panic attack: stay put, breathe slowly, relax your muscles, and when to get medical help.
The 5-4-3-2-1 Grounding Exercise for Panic & Anxiety
A step-by-step guide to the 5-4-3-2-1 sensory exercise: how to do it during panic or anxiety, what the NHS and Cleveland Clinic say, and when to get help.
Breathing Exercises for Panic Attacks: A 4-6 Breathing Guide
A slow 4-in, 6-out breathing exercise for panic attacks, what the NHS and research say about slow breathing, and when to get medical help.
Anxiety Attack vs. Panic Attack: How to Calm Both
Is it an anxiety attack or a panic attack? See how the two are described, what you can try to calm each one, and when to see a doctor.
Panic Attack Symptoms: What You May Feel and When to Get Help
What panic attack symptoms feel like, from a racing heart to feeling unreal, why they can resemble a heart attack, and which signs need emergency care.
How Long Do Panic Attacks Last? Peak and Recovery
Most panic attacks last 5 to 20 minutes and peak within 10. See what the NHS, NIMH and Cleveland Clinic say, what to do meanwhile, and when to get help.
Surviving a Panic Attack in Public Places or Crowds
Panic attack in a supermarket line, on a train, or in a crowd? Steps from the NHS and Cleveland Clinic, what to say if someone asks, and when to see a doctor.
Panic Attack on a Plane: How to Get Through It in Your Seat
Panic on a flight with no way off? How to cope in your seat, what to tell the crew, how to prepare for the next flight, and when it may not be panic.
Panic Attack While Driving: How to Get Off the Road Safely
Panic behind the wheel? Keep your eyes on the road, get to a safe place to stop, then let the wave pass. What to do, what to avoid, and when it is not panic.
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.