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

Using breathing exercises like breathe in through your nose and out your mouth and just close your eyes and listen to you breathing. It should slow it down.

[| Holding breath - slows heart rate [| Breathing exercises - distracts you and levels breathing and heart rate  [| Counting - counting in a steady pace distracts you and allows you to concentrate on a single thing while also maintaining breathing

Think about one thing. Don't let you mind wander. Focus is very important. If your environment is chaotic try to get out of it. Go to an empty room if need be. If your alone. I would say to contact someone immediately. Or try to focus on one object or job to keep your mind from wandering.

When having a panic attack it is best to concentrate on your breathing. In order to calm your racing heart you need to slow down your breathing. It helps to slowly count to two while breathing in and counting to four while breathing out. That way you are aware of your breathing and are able to calm your racing heart because you have slowed down your breathing. Concentrating on you this exercise also helps your mind to get away from the "panic thoughts" and allows you to focus on something other than the panic attack. This technique has helped me a lot in the past and it is something you can do anywhere without anyone even noticing.

Breathing is the most important thing in the world. When we are experiencing a panic attack we tend to lose control of our breath and breathing then feels completely impossible and you can feel as though you are going to die. The simple inhalation and exhalation feeling then begins to feel completely overwhelming as you can feel as though you are drowning and fighting the current to bring you head above the water and the crashing waves. I would suggest breathing and grounding exercises to find stillness and then can engage in other soothing tactics like meditating, yoga, engaging in arts and crafts or just simple things like going for a walk and clearing your head and having someone else to speak with rather than your own mind/head.

The best way to calm your heart down during a panic attack, in my experiences, is to begin to count backwards from a number of your choice. I usually start with the number 100, then work my way down as I breathe deeply through my panic. When I'm focused on my breathing, and the familiarity of counting the numbers backwards in a sequence, then I am not, in that moment, focused on whatever it was that was making my heart race. If you find yourself unable to speak, just say the numbers in your head as you inhale on the even numbers, and exhale on the odds. Also remember now to count so fast, because if you're counting fast, you are likely breathing too fast.

I have always found that diaphragmatic breathing helps when having a panic attack. Work and focus on controlling your breathing.

I try to think of song and sync my breathing to the tempo. I usually start with a slow ballad and work my way up to a pop song to regulate my breathing.

Have a cold glass of water and to take deep breaths also counting to 10 or 20 helps the heart to slow down

One thing that I do when I'm having a panic attack is I will ground myself. So, I will look around me and I will list something I can smell, touch, see, hear and taste. This helps bring me back to reality and helps me realise i am safe.