What's the best way to calm your racing heart when having a panic attack?

The best way to calm down your racing heart when having a panic attack is bringing yourself back in the room, back into your own body. Notice the ceiling or the texture of the floor. What color is your shirt? Breathe slowly and continue to notice your surroundings until you can soundly think about why you reacted the way you did.

The only way for me to calm down during a panic attack is to call my friend and have her help me breathe and once I start breathing normally I'm generally able to calm myself down. The worst panic I've ever had I had to force myself to sleep because I wasn't going to be able to calm myself down.

Breath in a paper bag helps - or just try and match your breathing pace to someone else's -which leads to a decrease in heart rate

I find that breathing deeply often really helps me out, I think I usually use a pattern of in for 6, hold for about 8 and then out again for about 10. If you try to picture a balloon inflating with every breath outwards, I've heard that can help you regain control too x

Take deep breaths in through your nose and put through your mouth. Try to focus on just your breath, and the rise and fall of your chest

Find something that you love to do that doesn't harm yourself or others. I play guitar when I panic.

I try to concentrate on my breathing pattern and I fist my hand along with it. When I breathe in, I fist my hand. When I breathe out, I unfist my hand. I keep doing this until I feel better.

Try to think of things in the past that have helped to calm yourself down. It may be listening to music, playing sport, going for a walk, or calling a friend. It is useful to keep a diary of all the times you have had attacks in the past and what methods best help you to calm down. Stay off caffeine, sugar, salt and alcohol as all of these are known to exacerbate anxiety. If it becomes a chronic condition then go and see a specialist. Check your blood pressure as high blood pressure usually needs immediate treatment.

Take a deep breath and meditate. Panic attacks are just a moment in time. Reassure yourself that everything will be okay and your heart may very well calm its nerves.

to do breathing steps such as counting to 10 and taking deep breaths to calm down (in through your nose, out through your mouth)