Here’s how to stop an anxiety attack quickly, safely, and effectively—right when you need it most.
First, Know What’s Happening (and That You’re Safe)
Anxiety attacks are the result of your body’s fight-or-flight system going into overdrive. Even though there’s no immediate danger, your nervous system thinks there is. Adrenaline floods your body, your breathing quickens, and your brain races to figure out what’s wrong.
Remind yourself:
- “This is an anxiety attack. It’s not harmful. It will pass.”
- “I’m not in danger. My body is just trying to protect me.”
This simple mental reframe activates the thinking part of your brain and starts to deactivate the panic loop.
Step 1: Breathe Low and Slow (1 Minute)
Rapid, shallow breathing fuels anxiety. The fastest way to shift your body out of panic mode is to control your breath. Try this:
4-2-6 Breath:
- Inhale through your nose for 4 seconds
- Hold for 2 seconds
- Exhale gently through your mouth for 6 seconds
Repeat this cycle for a minute or two. The longer exhale tells your parasympathetic nervous system to calm everything down.
Step 2: Name 5 Things Around You (30 Seconds)
Grounding is one of the most effective ways to stop spiraling thoughts. It pulls you out of your mind and back into your body and environment.
Try the 5-4-3-2-1 technique:
- Name 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste or feel inside your mouth
Even if you only have 30 seconds, just naming a few things you see or hear can interrupt the panic cycle.
Step 3: Use Cold to Reset Your System (30 Seconds)
Cold temperature shocks your nervous system in a helpful way. It brings you out of your head and back into the now.
Try:
- Splashing cold water on your face
- Holding an ice cube
- Running cold water over your wrists
- Using a cold pack or a frozen spoon on your neck
This activates the “dive reflex,” which slows your heart rate and helps restore calm almost instantly.
Step 4: Repeat a Calming Mantra (1 Minute)
Repeating a phrase out loud or silently gives your brain something to focus on—and replaces anxious chatter with reassurance.
Try one of these:
- “This will pass. I am safe.”
- “Inhale calm. Exhale fear.”
- “I’ve felt this before and I’ve gotten through it.”
Pairing a mantra with breathing increases its calming effect. Say it with every exhale to amplify the soothing rhythm.
Step 5: Move, Stretch, or Shake It Out (1–2 Minutes)
Anxiety is energy—and it needs somewhere to go. Gentle movement helps release the physical tension that anxiety builds up in your body.
Try:
- Shaking out your arms and legs for 30 seconds
- Stretching your neck and shoulders slowly
- Taking a short walk, even in place
Movement signals to your brain that the threat has passed and it’s safe to relax again.
Bonus: Use an App Designed for Panic Relief
In the middle of an anxiety attack, it helps to have guidance. The Mana App was created for exactly these moments. With instant-access tools like guided breathing, grounding exercises, soothing soundscapes, and calming visualizations, it helps you shift from panic to peace in minutes. Mana’s daily sessions are science-backed and created to regulate your nervous system anytime, anywhere—even mid-spiral.
Final Thought: You Are Not Powerless
Anxiety attacks feel terrifying—but they are not dangerous. And they will pass. More importantly, you can learn to calm them before they control you.
With practice, the steps above can become second nature. You’ll train your nervous system to respond with resilience, not fear. The more you use these tools, the stronger your inner calm becomes.
Even when anxiety feels like a tidal wave, you have an anchor. Breathe. Ground. Trust that calm is just a few moments away.
About the Author
Maya Greene, Trauma-Informed Breath Coach and Mental Health Educator, specializes in helping people regulate anxiety and panic using body-based techniques. She’s passionate about making calm accessible, even in the most overwhelming moments.
