How can I calm down during a panic attack?

Personally, I took a step away from everything, and got some fresh air to calm down. If you are unable to take a step away, just take a seat and try to relax, although I know it is tough.

Inhale. Count to four. Exhale. Count to four. Inhale. Count to four. Exhale. Count to four. Rinse and repeat.

Mindfulness exercises are fantastic for calming down. I like to close my eyes, and focus on the chair I am sitting in. What does it feel like? How am I sitting? I try to listen to the sounds around me. What can I hear? What is the loudest? I try to feel the things around me. Am I holding something? What texture is it? By focusing in on the senses it's easy to calm down and come back to yourself.

Focus on an object in the room, block out everything else once everything is blocked out close your eyes take a deep breath in and slowly count back from 10 focusing on your breathing when you reach 1 take one final deep breath in open your eyes and refocus

What really helped me to calm during a panic attack was to learn how to properly breath while panicking. I learned to inhale very deep via my stomach, and exhale slowly through my nose. Even if the breathing itself isn't going that well, the shift of focus from panic to breathing can really help to calm down!

By accepting the asttack as something that's happening and not fighting it. By realising that this is a temporary state that will end, even when it seems that's impossible. I thought this was crazy when I first heard it, but it does work. Also, focusing , if you can, on something else and trying to see the attack as something that's insignificant and to ignore. I had to go through the worst attacks I'd ever had to realise all of this. Also, tell people close to you about your problem, ask for hell if you feel you need it. Its stronger to admit to needing some help than it is to try to keep everything to yourself.

Try breathing exercises. When you feel the onset of a panic attack, try breathing inwards, until your lungs are full of oxygen and then breathe out slowly, until you empty your lungs. Hopefully this will prevent the full panic attack from happening. It's best doing the breathing exercise while laying down.

try focusing on your breathing and emptying your mind if possible. i find it useful to tell myself that the things aren't real, that the fear only exists in my head

Each panic attack for each person differs, that is something I have come to find out. What works for me is seperating myself from social triggers the best I can, my attacks occur usually in crowds or friends, and repeat,"I'm okay, I'm not broken" and focus on breathing slowly and calmly. While that is easier said that done, it is what I try for; if that isn't working I have a network of contact I can reach out to with a code phrase that they know why I will be calling them. They reassure me I am okay and not broken until I can relax. That is what I offer.

Personally what I have to do is close my eyes really tight, breathe through only my nose, and curl up on the floor. It works a charm, though isn't preferable in social situations!