Do you suffer from PTSD? Dou you have severe anxiety? Are you plagued by panic attacks? If you answered yes to any of these questions, then this step-by-step walkthrough is for you. We’ll go through a few ways of getting through a panic-attack without hurting ourselves, or others. There are multiple ways to alleviate a panic attack, and in this instruction manual, we will be depicting three of the most popular ones: Mindfulness, Breathing exercises, and 5 4 3 2 1.

First, we have mindfulness. Mindfulness has been shown to significantly reduce stress, and has also been shown to help those who suffer with depression. When one draws inward and begins to focus more on the thoughts and feelings in their head, they can then begin to accept that these thoughts and emotions are always changing and evolving; and that they are meant to be accepted as a part of ourselves, and not harshly looked at as a mistake or flaw.

Secondly, we have breathing exercises; in particular, 4 7 8. It’s a simple but effective exercise, however, it should not be done until one is prepared to be fully relaxed. Also, it needs to be mentioned that one should start with taking four of these breaths, no more, when they are first starting out. Eventually, the total number of these breaths should equal eight.

Finally, we come to 5 4 3 2 1. This technique engages with the five senses, and helps us remain grounded and calm. To begin, attention is brought to the breath; it should be even and long. Once the breath has been calmed, and the mind in a calmer state, the steps that follow are much easier to complete.

DISCLAIMER: These methods are not for everyone, so if they don’t work for you, keep trying until you find something that does work.

 

Section One: Mindfulness

Mindfulness is the practice of being aware of self and our surroundings. By practicing mindfulness BEFORE a panic attack strikes, you’ll be better at implementing it when a panic attack occurs.

Step one: Find a comforting place where you won’t be disturbed. If you’re unable to do so, skip this step and go to step two.

Step two: Focus on your breathing. Don’t think too much about it, just focus on how the breath feels when it enters your lungs, and how it feels when it is released either through your nose or mouth. Do this for however long feels comfortable.

Step three: Challenge yourself to think of a list of four to five things. What those things are is up to you. ex. Musical instruments, five famous people you like, or four things that you like to eat.

Step four: Take a couple deep breaths using the 4 7 8 breathing technique. (Inhale for the count of 4, hold for the count of 7, and exhale for the count of 8.)

 

Section Two: Breathing Exercises

There are multiple breathing exercises to use for relaxation, but the one we will be discussing is the one we mentioned in section one: 4, 7, 8.

Step one: Press the tip of your tongue against the back of your front teeth. This may seem strange, but it works; trust the process.

Step two: Inhale through your mouth for the count of 4 seconds.

Step three: Hold your breath for the count of 7 seconds.

Step four: Exhale SLOWLY for the count of 8 seconds.

Step five: Repeat the process until you feel relaxed, or at the very least, calmer.

 

Section Three: 5 4 3 2 1

5 4 3 2 1 is the last technique we will be discussing in this instruction manual. This is a way to engage your mind, and focus on something other than being panicked.

Step one: Find 5 things that you can see. It doesn’t matter what they are, as long as they are all somehow related. Ex. Five things of the same shape or color.

Step two: Find 4 things that you can touch. It could be anything from the clothes that you’re wearing, to the chair or cushion that you’re sitting on. What texture is the fabric? Is the cushion soft or firm?

Step three: Find three things that you can hear. Try to find things outside of your body that are making some sort of noise. Belly rumbles count, but it’s more engaging to try listening for something external.

Step four: Find two things that you can smell. This one is a bit tricky, but try your best.
Step five: Find 1 thing that you can taste. This one might be the hardest, but it is possible. (Keep a pack of gum or candy on you if you’re using this one on the go.)

 

 

FAQ
What if I can’t find something that I can taste?
Try looking for something to eat, and pay close attention to what it tastes like. Is it sweet or savory? This should be something that comforts you, like a sweet or a piece of gum. Carry candy with you, or a pack of gum if you’re on the go.

How do I practice Mindfulness?
You can practice mindfulness by paying attention to sensations. For example, you could practice mindfulness while doing the dishes. How does the water feel against your skin? What does your dish soap smell like? What is the texture of the sponge or washcloth that you’re using? By paying attention to these things, it helps us slow down and see things in a different way.

Which of these are the easiest to practice on the go?
4 7 8 is the easiest method to practice when on the go, because all you have to do is breathe. 5 4 3 2 1 is the second easiest method to use, but can be tricky due to engaging your sense of taste.

 

 

 

 

 

Sources:
[1] S. Smith, “5-4-3-2-1 coping technique for anxiety,” BHP Blog – Behavioral Health Partners (BHP) – University of Rochester Medical Center, https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx (accessed Oct. 11, 2023).
[2] A. Gotter, “4-7-8 breathing: How it works, how to do it, and more,” Healthline, https://www.healthline.com/health/4-7-8-breathing (accessed Oct. 11, 2023).
[3] J. Price, “4 ways to curb a panic attack ,” Mindful, https://www.mindful.org/4-ways-curb-panic-attack/ (accessed Oct. 11, 2023).