According to the Anxiety and Depression Association of America (ADAA), approximately six million Americans suffer from panic disorders, and women are twice as likely to experience them as men. In addition to the emotional turmoil and the physical manifestations that Caroline and Kirstie describe panic attacks can cause palpitations, pounding heart or accelerated heart rate; sweating; trembling or shaking; sensations of shortness of breath or smothering; feelings of choking; chest pain or discomfort; nausea or abdominal distress; feeling dizzy, unsteady, light-headed or faint; chills or overheating; numbness or tingling; feelings of unreality (derealization) or being detached from oneself (depersonalization); fear of losing control or going crazy"; and fear of dying.
Start from your abdomen, and try to breathe out more slowly than you breathe in. The best ratio is ideally 4 seconds in and 6 seconds out, but if you don't remember this during the attack, just remember: breathe out for longer than you breathe in. You can keep your hand on your abdomen and feel it expand and contract to make sure you're breathing correctly.
A panic attack is when your fear is acute and for a short period, you can't function normally. Read about relaxation
techniques to stop anxiety attacks that can help with anxious thoughts and feelings. A prolonged bouts of anxiety can cause very serious responses in your body and in your mind.
It matters little what you do, as long as you engage your body in some way that helps break the pattern of your panic attack. By then they may have become depressed or have started to overuse alcohol or other drugs because of repeated panic attacks and the restriction in their lives caused by panic.
Individuals who struggle with specific phobias are also susceptible to panic attacks. Panic attacks are so unpleasant that people are frightened of having another one. When you are feeling anxious and panicky it can be helpful to have 'coping statements' which can be used to remind you that panic is not dangerous and isn't harmful.
As anyone who has suffered an attack knows, the beginning of an attack may be preceded by increased heart rate, shortness of breath and feelings of dizziness. I just found this page as I was having a panic attack and I really liked the 54321 game, it helped, plus the breathing.