When Panic Spikes
Simple evidence-based techniques for panic spikes and acute stress. Breathing and grounding practices you can do anywhere.
Last reviewed: 2026-01-12
What this means
Panic spikes are intense moments of acute stress or fear that can feel overwhelming. These techniques are designed to be used in the moment, helping you work with panic responses and bring your body and mind back to a calmer state.
Panic spikes involve intense physical sensations like rapid heartbeat, shortness of breath, and feelings of fear or overwhelm. These techniques are designed to be used in the moment, helping you work with panic responses rather than fighting them.
Common experiences during panic spikes include:
- Rapid heartbeat or palpitations
- Shortness of breath or feeling unable to breathe
- Intense fear or feeling of losing control
- Feeling disconnected or spaced out
- Physical sensations like sweating, trembling, or dizziness
How to choose a technique
- If you need immediate relief right now: Start with the physiological sigh. It works in seconds and can be done anywhere.
- If you feel disconnected or spaced out: Use the 5-4-3-2-1 grounding technique. It brings your attention back to the present moment quickly.
- If you have a few minutes: Try box breathing or 4-7-8 breathing. These techniques activate your body's calming response and can help reduce panic intensity.
- Remember: These are in-the-moment tools. If panic is severe or persistent, consider seeking professional support.
This is guidance, not diagnosis. Individual experiences vary. If panic is severe or persistent, consider seeking professional support.
Right now: Breathing
These breathing techniques work quickly to activate your body's calming response. Start with the shortest duration technique if you need immediate relief.
Physiological Sigh
30 seconds - 2 minutes
A rapid stress-reduction breathing technique that quickly lowers CO₂ levels and calms the nervous system. This is the body's natural way of resetting during times of stress.
Box Breathing
5-10 minutes
A simple breathing technique that helps regulate the nervous system and reduce stress. Also known as Square Breathing.
4-7-8 Breathing
5-10 minutes
A breathing pattern that activates the parasympathetic nervous system and places the body into a state of deep relaxation.
Right now: Grounding
Grounding techniques help bring your attention back to the present moment when panic pulls you into fear or overwhelm.
Evidence-based approach
- • Body Map curates techniques from reputable books, research, and expert sources.
- • Individual technique pages contain detailed sourcing and evidence citations.
- • Content is reviewed and updated over time as new research emerges.
- • Each technique includes information about its source and supporting evidence.
Disclaimer: This site does not provide medical advice, diagnosis, or treatment. This content is not a substitute for professional medical advice. Always seek the advice of your physician or qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. This website uses AI to compile information, and while we strive for accuracy, AI-generated content may contain errors or inaccuracies, always double check. Body Map is not affiliated with, endorsed by, or associated with any of the sources, institutions, researchers, experts, authors, or organizations mentioned on this website.