10 Gentle Ways to Comfort and Support Someone During a Panic Attack

3. Breathing Exercises for Calm

Breathing exercises are a cornerstone in managing panic attacks. During a panic attack, breathing often becomes rapid and shallow, which can exacerbate feelings of anxiety and lead to hyperventilation. Teaching someone to focus on their breath can help slow their heart rate and calm their nervous system. One simple technique is to have the person breathe in slowly through the nose for a count of four, hold the breath for a count of four, and then exhale slowly through the mouth for a count of six. This is known as the 4-4-6 technique. Encourage the person to focus on the sensation of the air entering and leaving their body. You can guide them by counting aloud or breathing alongside them. The goal is to create a rhythm that is calming and reassuring. It’s important to remind them that it’s okay if they can’t immediately match the suggested pace; what matters most is the focus and intention behind the exercise. Over time, with practice, these breathing techniques can become a powerful tool for managing panic attacks.

4. Offering Reassurance and Empathy

Reassurance and empathy are vital when supporting someone through a panic attack. Panic attacks can be frightening and isolating, leaving the person feeling misunderstood or alone. Your role is to provide a comforting presence and to remind them that they are not alone. Use calm and gentle language to reassure them that they are safe and that the feelings will pass. Phrases like “You’re safe here” or “I’m with you” can be incredibly comforting. Listening is just as important as speaking. Allow the person to express what they are feeling without judgment or interruption. Validate their experience by acknowledging their fear and discomfort. Saying something like, “I can see this is really hard for you” shows that you recognize their struggle. Empathy goes beyond words; it’s about being present and attuned to their needs. Your compassionate presence can help alleviate the isolation they might feel, providing a sense of connection and understanding.