9 doctors weighed in:

What are good ways to help a panic attack the moment it's happening without therapy or drugs?

9 doctors weighed in
Dr. Steven Reidbord
Psychiatry
6 doctors agree

In brief: Breathing, relaxat'n

General idea is to create a state incompatible with panic.
Deep, slow breathing is a good strategy, and sometimes breathing in/out of a paper bag can break a cycle of hyperventilation, which can cause panic. Muscle relaxation techniques often help, eg, learning to tense then relax muscles ("progressive relaxation"). Finally, have a peaceful image ready to bring to mind when panic strikes.

In brief: Breathing, relaxat'n

General idea is to create a state incompatible with panic.
Deep, slow breathing is a good strategy, and sometimes breathing in/out of a paper bag can break a cycle of hyperventilation, which can cause panic. Muscle relaxation techniques often help, eg, learning to tense then relax muscles ("progressive relaxation"). Finally, have a peaceful image ready to bring to mind when panic strikes.
Dr. Steven Reidbord
Dr. Steven Reidbord
Thank
Dr. Alan Ali
Psychiatry
5 doctors agree

In brief: Exposure

Exposure through imagery, plus desensitization & response prevention.

In brief: Exposure

Exposure through imagery, plus desensitization & response prevention.
Dr. Alan Ali
Dr. Alan Ali
Thank
1 comment
Dr. Horacio Capote
I agree with Drs. Soto & Ali. another technique is to breath out for a count of 4 & in for a count of 1. Some people just recommend to exhale for as long as possible.
Dr. Alfredo Soto
Psychiatry
1 doctor agrees

In brief: What do you mean?

Panic attacks can respond to simple things like deep breathing or taking your mind away from the actual panic attack.
One easy way to get your mind away from it is to squeeze your toes really hard until they get tired or painful. That will veer your mind away from the anxiety to the pain or fatigue. However, beware that these are all considered "therapy" techniques.

In brief: What do you mean?

Panic attacks can respond to simple things like deep breathing or taking your mind away from the actual panic attack.
One easy way to get your mind away from it is to squeeze your toes really hard until they get tired or painful. That will veer your mind away from the anxiety to the pain or fatigue. However, beware that these are all considered "therapy" techniques.
Dr. Alfredo Soto
Dr. Alfredo Soto
Thank
Read more answers from doctors