How to slow your heart rate during a panic attack?

When my blood pressure shoots up due to stress, I sit quietly and do the 4-7-8 breathing technique. Inhale for 4 seconds, hold for 7, and exhale slowly for 8 seconds. If this happens often, please get your BP and heart checked by a doctor.

Don't fight the panic, it only makes your heart race faster. Just find a quiet corner, sit down, and focus on slow belly breathing. Remember that a panic attack always peaks and passes within 10 to 15 minutes.

I tried drinking herbal teas, but during an actual attack, holding an ice cube in your palm works best. The cold shock distracts your brain and immediately helps bring down your heart rate.

I get so scared of my own heartbeat during these episodes and think something is seriously wrong. Try to tell yourself 'I am safe and this will pass' while breathing slowly. It's tough, but we can get through this.

It feels like a heart attack when it happens, yaar. Actually, sipping cold water slowly and looking around the room to name 5 things you can see really helps ground you and slows down the racing heart.

Listen to me, you are going to be completely fine. Just sit down, loosen any tight clothing, and focus only on my voice or your deep breaths. Keep breathing slowly, it will pass very soon.