What is the best way to calm down when having a panic attack?

When having a pain attack , the best way to tackle that is to focus on breathing while taking the breathing deep. The slow and deep breath give signals to our parasympathetic nervous system that we are in safe mode and there is no need for any biological emergency rush in any physical or mental way. Besides the deep and slow breathing we can practice some mindfulness like watching a flower and appreciating it. We can listen to our favourite songs that lifts our mood instantly. Or , we could talk to our friends or special ones that make us feel good.

The 4-7-8 breathing technique works well for me, breath in for count of 4, hold breath for count of 7, and exhale through count of 8. The helps to slow the increased heart rate associated with a panic attask and reduce the chance og hyperventilation. I also find it helpful reassure myself, I tell myself this is a panic attack, I know what it is and the steps to take to reduce the effects. One of the scariest thing about a panic attack is losing control, with practice i becomes easier to relaize the situation and regain control. Hope this helps!