FOCUS: Feel your feet flat on the floor. Recognise and name three things you see around you.

BREATH: Check that you are breathing through your nose, slowly in and out to the count of four.

ACCEPT: You are doing fine, this is just a bunch of symptoms caused by adrenaline. The adrenaline will soon start to decrease.

RELAX: Concentrate on dropping your shoulders as you breath out.

We have an excellent animation to help you slow your breathing down when you feel a panic attack is coming on. It might be a good idea to bookmark this link on your mobile phone or computer so you have it handy in the future: No Panic’s Breathing Animation