When Panic Shows Up: What’s Happening in Your Body and How to Find Calm

If you’ve ever had a panic attack, you know how scary it can feel. One moment you’re doing something ordinary - driving, walking into a store, sitting at your desk - and the next your chest feels tight, your heart is racing, and your breath just won’t seem to come. Many people describe it as feeling like they’re losing control, or even like something dangerous is about to happen.

Here’s the thing: panic is your body’s built-in alarm system. It’s your nervous system flipping into high alert, even when there’s no real danger. Understanding what’s happening inside your body can make the experience a little less overwhelming - and knowing a few simple ways to slow things down can make panic feel a whole lot more manageable.

What Panic Does in the Body

Think of panic as your body’s “better safe than sorry” mode. It’s actually pretty phenomenal how it springs into action! When your brain thinks you’re in danger, it floods your system with adrenaline and stress hormones. That’s why you might notice:

  • Your heart pounding (it’s preparing to pump blood to your muscles)

  • Shortness of breath or dizziness (your breathing speeds up to bring in more oxygen)

  • Sweaty palms or shaky hands (your body is revving up for action)

  • Feeling spaced out or not quite yourself (your brain is on overload)

None of these sensations mean something is wrong with you. They’re simply signs that your nervous system is working overtime.

How to Help Yourself When Panic Hits

Here are a few tools you can try the next time panic shows up. Think of them like ways to gently remind your body: “I’m safe. You can stand down.”

1. Slow Down Your Breath

Fast, shallow breathing keeps your body in panic mode. Try this:

  • Inhale through your nose for a slow count of 4

  • Hold your breath gently for 2

  • Exhale through your mouth for a longer count of 6

Even a few rounds can help your heart rate start to settle.

2. Look Around You

Panic pulls you into “what if” thoughts. Bring yourself back to the present by noticing your surroundings:

  • Five things you can see

  • Four things you can feel with your hands

  • Three things you can hear

  • Two things you can smell

  • One thing you can taste

This simple exercise grounds you in right now, not what your body is imagining.

3. Release Tension

Notice if your shoulders are up by your ears, or if your jaw is clenched. Try lowering your shoulders, loosening your hands, or pressing your feet firmly into the floor. Small shifts tell your body, “It’s safe to relax.”

4. Talk to Yourself Kindly

Instead of thinking, “This is never going to stop” or “I can’t handle this,” try a gentler script:

  • “This is just my body’s alarm system.”

  • “I am safe, even if I feel uncomfortable.”

  • “This will pass.”

Self-compassion is a powerful tool for calming panic.

You Don’t Have to Do This Alone

Panic can be exhausting, especially if it happens often.  Connection to someone in the moment who can help ground you is a phenomenal way to help soothe your anxiety.

And more good news: therapy can help. At Self Space, our therapists in Seattle and Kirkland work with people every day who are dealing with anxiety and panic attacks. Together, we help you understand your triggers, build confidence in calming your body, and find ways to feel more grounded in daily life.

You are not broken. Panic just means your body is working a little too hard to protect you. With practice and support, you can learn to feel more at ease in your own skin.

If you’re ready to take that step, we’d love to connect. You can learn more about our therapists and get in touch at Self Space Seattle.

Rachel Lundmedia