How to Manage Panic Attacks Naturally?

panic attacks

If you’re looking for how to manage panic attacks naturally, this comprehensive guide is for you. Learn about the techniques, including deep breathing exercises, progressive muscle relaxation, mindfulness meditation, exercise, diet and nutrition, and herbal remedies.

Panic attacks are an overwhelming and distressing experience that can make you feel like you are losing control of your mind and body. They can occur suddenly without warning, leaving you feeling frightened and vulnerable.

Various factors, including stress, anxiety, depression, and trauma, can cause panic attacks. If you’re looking for ways to manage panic attacks naturally, this guide is for you.

What are panic attacks?

A panic attack is a sudden and intense episode of fear or discomfort that can occur without warning.

Panic attacks can accompany physical symptoms such as rapid heart rate, sweating, trembling, shortness of breath, and chest pain.

Various factors, including stress, anxiety, depression, and trauma, can trigger panic attacks.

7 Ways to manage panic attacks naturally

This article will explore different natural management techniques for panic attacks, including deep breathing exercises, progressive muscle relaxation, mindfulness meditation, exercise, diet and nutrition, and herbal remedies.

We’ll discuss what panic attacks are, how to identify triggers, and how to use natural techniques to manage them.

Identifying Triggers

One of the first steps in managing panic attacks is identifying your triggers. Triggers can be anything that causes you to feel anxious or stressed, such as a particular situation, thought, or feeling.

Common triggers include social situations, public speaking, financial stress, relationship issues, and health concerns.

To identify your triggers:

  • Keep a journal of your panic attacks.
  • Write down what happened before, during, and after the attack, including any thoughts, feelings, or physical symptoms you experienced.
  • Look for patterns and common themes.
  • Once you’ve identified your triggers, you can work on avoiding or minimizing them.

Deep Breathing Exercises

  • Deep breathing exercises are a simple and effective technique for managing panic attacks.
  • Your breathing becomes shallow and rapid when you’re feeling anxious or stressed.
  • Deep breathing exercises can help you slow and regulate your heart rate.

To practice deep breathing exercises:

  • Sit comfortably with your back straight.
  • Close your eyes and take a deep breath through your nose, filling your lungs with air.
  • Hold your breath for a few seconds, then exhale slowly through your mouth, letting all the air out of your lungs.
  • Repeat this exercise for several minutes, focusing on your breath and letting go of any thoughts or worries.

Progressive Muscle Relaxation

Progressive muscle relaxation is another technique that can help you manage panic attacks. This technique involves tensing and relaxing each muscle group in your body, one at a time. By doing this, you can release physical tension and calm your mind.

To practice progressive muscle relaxation:

  • Sit or lie down in a comfortable position.
  • Start by tensing the muscles in your feet for 5-10 seconds, then relax them completely.
  • Move to your calves, thighs, buttocks, abdomen, chest, arms, face and neck, tensing and relaxing each muscle group.
  • Take slow, deep breaths as you go, focusing on the sensation of relaxation in your muscles.

Mindfulness Meditation

Mindfulness meditation is a technique that involves focusing your attention on the present moment without judgment or distraction. By practising mindfulness meditation, you can develop greater awareness of your thoughts and emotions and learn to respond more mindfully.

To practice mindfulness meditation;

  • Sit comfortably with your back straight.
  • Close your eyes and focus your attention on your breath, feeling the sensation of the air moving in and out of your body.
  • When your mind wanders, gently bring it back to your breath without judgment or criticism.
  • You can also focus on other sensations in your body, such as the feeling of your feet on the ground or your hands resting in your lap.


  • Regular exercise is a powerful way to manage panic attacks naturally.
  • Exercise can help you reduce stress and anxiety, release tension in your body, and improve your mood.
  • Exercise also releases endorphins, natural chemicals in your body that promote happiness and well-being.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week to get the most benefit from exercise. It can include

  • Walking
  • Jogging
  • Cycling
  • Swimming
  • Dancing

Find an activity you enjoy and make it a routine.

Diet and Nutrition

Your diet can also play a role in managing panic attacks. Certain foods and nutrients can help reduce stress and anxiety, while others can worsen symptoms. Aim for a balanced diet with plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.

Some specific foods that may help manage panic attacks include:

  • Foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and chia seeds
  • Foods rich in magnesium, such as spinach, almonds, and dark chocolate
  • Foods rich in B vitamins, such as whole grains, legumes, and leafy greens
  • Herbal teas, such as chamomile, valerian root, and lavender

On the other hand, you may want to limit or avoid the following:

  • Caffeine
  • Alcohol
  • Processed foods
  • Foods high in sugar

Herbal Remedies

Several herbal remedies may help manage panic attacks. These remedies have been used for centuries to promote relaxation and reduce stress and anxiety.

Some of the most commonly used herbal remedies for panic attacks include:

  • Passionflower
  • Kava
  • Valerian root
  • Lavender
  • Chamomile

It’s important to note that herbal remedies can interact with medications and may not be safe for everyone. Always talk to your healthcare provider before taking any herbal supplements.

Are panic attacks a sign of weakness?

No, panic attacks are not a sign of weakness. They are medical conditions that can affect anyone, regardless of strength or character.

Can panic attacks be cured?

While there is no cure for panic attacks, they can be managed with natural techniques and medication, if needed.

Should I try natural management techniques before medication?

It’s always best to talk to your healthcare provider before starting any new treatment. Depending on the severity of your symptoms, medication may be necessary to manage your panic attacks.

Final Thoughts

If you’re struggling with panic attacks, know you’re not alone. Many natural management techniques can help you manage your symptoms and regain control of your life.

You can reduce your stress and anxiety and improve your overall well-being by practising deep breathing exercises, progressive muscle relaxation, mindfulness meditation, exercise, eating a healthy diet, and using herbal remedies.

Always talk to your healthcare provider before starting any new treatment, and don’t hesitate to reach out for support when needed.

By Sonam Tobgay

I'm the creator of Healthy Lifestyle blog. I've been fascinated with health related articles and information since 2005 and have spent most of my waking hours consuming health contents from the top professionals in this field. My goal is to share the best tips and news about health, benefits of fruits and vegetables, and other health related issues so you can follow and lead a healthy life.

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