I’ve tried deep breathing during a panic attack. And you know what? It made everything worse.

People always say, “Just breathe deeply, it’ll calm you down.” But when my heart was racing, my body was locked in fear, and adrenaline was surging? Trying to “slow down” my breath only made me feel more suffocated.

That’s because breathing exercises don’t work the way most people think. They’re not for stopping panic in the moment. They’re for training your body when you’re calm, so panic happens less often.

Let’s break it down.

The mistake: trying to breathe through a panic attack

Imagine running a 100-meter sprint at full speed. Your heart is pounding, your lungs are working overtime, your body is in full energy mode. Now, imagine someone telling you to “breathe slowly and relax” in the middle of that sprint.

You can’t. Your body is in action mode, not calm mode.

Panic attacks work the same way. Your nervous system is on high alert, and your breathing is already fast because your body thinks it needs to escape. Forcing slow breaths during panic just makes you more aware of your breathing, which can trigger even more fear.

When breathing DOES help

Breathing isn’t useless—it’s actually a powerful tool when used at the right time. Instead of trying to fix panic in the moment, breathing techniques are best for:

✔ Training your body to stay calm daily
✔ Helping you recover faster after a panic attack
✔ Listening to your body and recognizing tension early

The goal is to practice when you’re already calm, so your body gets used to deep, steady breathing. That way, when anxiety starts creeping in, your body already knows how to regulate itself before full panic hits.

A simple breathing exercise to train your body

Instead of forcing deep breaths when anxious, try this when you’re relaxed:

1️⃣ Sit or lie down comfortably. Close your eyes.
2️⃣ Breathe in through your nose for 4 seconds. Feel the air fill your lungs.
3️⃣ Exhale naturally. Don’t force it—just let the air leave your body.
4️⃣ Notice the feeling of air moving in and out.
5️⃣ Listen to your heartbeat. Feel how calm it is.

This isn’t about controlling your breath. It’s about observing it.

The more you do this, the more your body learns to associate slow, deep breathing with safety. Then, when anxiety starts building, your nervous system already knows how to slow down naturally—without you having to force it.

Final thoughts: breathing is a long-term tool, not a quick fix

If deep breathing hasn’t worked for you during a panic attack, you’re not doing it wrong—it’s just not the right time to use it.

Panic isn’t the time to focus on breathwork. It’s the time to move, ground yourself, and let adrenaline pass. But if you take time when you’re calm to train your body, your breath can become one of the most powerful tools to prevent panic in the first place.

So instead of forcing slow breathing during panic, try practicing it when you’re already okay. Let your body learn what calmness feels like. Over time, it will start choosing calm over panic.

And if you want to go deeper—if you’re tired of anxiety controlling your life and you want a structured way to retrain your mind and body—I created The Anxiety Recovery Path for exactly that. Inside, I share everything I’ve learned to help you gain control, from daily techniques to long-term strategies.

Because the truth is, you don’t have to live like this forever. You can train your body to respond differently. You can take your life back. And I’ll show you how.

➡ Join The Anxiety Recovery Path today and start taking control.