Are You Having a Panic Attack Right Now?

Then why not watch the video below. It will calm you. It will ground you. And it will make you feel safe.

Are you looking for the original No Panic ‘Crisis Message’? It’s still here – scroll down or click here to skip to the recording.

If you’re having ongoing problems with anxiety or panic attacks, why not visit our support and services page? We just might be able to help.

We also have a crisis line with a recorded message (01952 680835). This is available 24/7.

We provide a CBT-focused mentoring service which will help you put together a complete self-help recovery plan.

Help may just be a click away.

Panic attacks can be very lonely things but you don't have to be on your own.

If you’d like to hear someone talking you through a panic attack then please listen to the crisis message below.

Music by, Voice provided by Margaret Hawkins for No Panic.

A recording follows now to help people through a crisis.

If you are having a panic attack , hyperventilating, or just need a little support, please continue to listen.

Firstly, I assure you that you will be alright and that nothing dreadful is going to happen to you. You will come through it, I promise.

Please make sure you are in a safe position to be able to concentrate on my instructions.

This means that you should not be driving, as I need your full cooperation.

You’re probably feeling anxious, breathing too quickly and too shallowly, not inflating your lungs fully.

This can cause all the horrible symptoms of a panic attack.

So we need to address the balance of oxygen and carbon dioxide. You need to slow your body down and control your breathing.

I will explain how to do this, so please listen carefully:

Place your free hand on the area between the bottom of your ribs and your naval. This area is known as your diaphragm.

I want you to close your mouth and breathe in and out through your nose now.

As you breathe in I want you to expand your stomach. Inflate it like a balloon.

And as you exhale, allow your stomach to deflate.

Can you do that? Good. Keep remembering that nothing dreadful will happen to you.

The feelings you are experiencing are normal. There’s only fear in the wrong place at the wrong time.

We’re going to breathe together to the count of 4 in, and 4 out. You may not be able to do this at first but it doesn’t matter. What we are intending to do is inflate your lungs fully and slow down your breathing, to a calm even rhythm.

Control is what we want to achieve. Being able to breathe slowly and easily, to get rid of all the unwanted feelings.

Are you ready to start?

Please put your hand on your diaphragm. Take a breath, not too deeply.


In.. 2.. 3… 4.

And gently out.. 2… 3… 4.

And in… 2… 3… 4.

And smoothly out… 2… 3… 4.

And in 2… 3… 4

And out… 2… 3… 4.

And in, feel your stomach rise…3 …4.

And out… 2… 3… 4.

And in… 2… 3… 4.

And out… 2… 3… 4.

And rest.

If you practice this breathing exercise daily, and whenever you feel your anxiety level beginning to to rise, you will find that you can control the nasty symptoms that make life so difficult

Keep practicing. See how you can be in control of your breathing.

You can do it. You take the answer with you. Wherever you are, whatever you may be doing.

Try to focus on the word ‘relax’. And always remember that nothing awful is going to happen to you.

Remember too that our volunteers will be happy to talk to you from 10am in the morning, if you need more help.


Regular relaxation can help reduce the occurrence of panic attacks along with cognitive behavioural strategies.

You can listen to this crisis message 24 hours a day by calling 01952 680835.

Understand your panic

The following is a list of things which might help with your understanding of panic:

  • Panic attacks do not go on forever. They usually peak after about ten minutes and then they subside after a further twenty minutes or so. And when they do stop, you will feel a lot better.
  • Try and stay calm. Your brain will want you to panic but we do the opposite. Get up, have a little walk around, perhaps make yourself a drink, and then sit back down again.
  • Panic attacks tend to be inward-looking. You may think something has gone wrong inside or that you are going mad. But they are not dangerous, and they do not lead to madness.
  • Try not to escalate when having a panic attack. See them for what they are. They are our brain’s way of trying to keep us safe.
  • Don’t try and resist or control an attack. Just sit tight and let it run its course.
  • Use grounding techniques to help focus externally. Try the five, four, three, two, one approach. Look at one thing in the room; touch two things; think of three distinctive smells; what are your four favourite meals; what are your five favourite pieces of music?
  • Get a panic app on your phone and immerse yourself in the app. 

Why not visit our support and services page? You could be talking to a trained mentor who will help you put together a complete self-help recovery plan.