How can you deal with panic attacks without medication?

I breath deep and hold my breath for a mere 10 seconds, eyes closed, i listen to beating of my heart... the pulsating feeling resonates in my ears... and when i exhale i open my eyes. The opening of the eyes makes me focus on my surroundings temporarily diverting my focus from my attack. If i have water nearby, i take it... the colder the better, it calms the nerves and the chill jolts my senses again diverting my attention.

With techniques, such as box-breathing (breathe in 4 seconds, out 5 seconds) and room sweeping (go around the room NAMING every single object you see no matter how familiar). There are tons of them.

Find something that calms you. This can be different for each individual. For example, listening to music or breathing exercises. Find what helps relax you and helps you refocus.

I find when I am having a panic attack, before I choose to take any medication, I bring myself to a quiet place where I can control my thoughts and calm down my body. I close my eyes, take deep breathes, and drink a full glass of water.

Breathe thoroughly in and out to calm yourself down. This could help keep your brain calm and less stressed

Learn to control you're breathing. If you feel that you're going to have a panic attack, take slow long breaths and try to calm yourself. Take stock of your surroundings and focus on your breathing.

There is this one way that you could do and pretty much you look at one thing and compare it to another than smell and compare it to other smells and repeat and go though all the sesnses until you feel calm

When you are panicking, try taking a deep breath in, tensing all of the muscles in your body at the same time. Hold it for 5 seconds, and then as you exhale and relax your body, picture yourself blowing out the anxiety/emotional tension. Keep doing this until you're calmer. Something else you could do would be something called progressive muscle relaxation. You could google it, put on a youtube video, and listen to what it says.

There are actually a lot of ways to do this. If you have the patience for meditation i've heard it works perfectly. I personally make chamomile tea. It has a slight sedative effect and can also help you sleep better. Find it in the tea isle of any grocery store, but make sure to get pure chamomile or a tea blend by Yogi. Some people mix tea herbs and the taste can turn out to be not very good.

There are many ways to cope with panic attacks without medication. From my experience with panic attacks, I usually focus on my breathing to stop my from hyperventilating. I try to get some music that I know calms me down. I think about one thought to distract me from my panicking. But in the end you know you best, so find whatever method works best for you.