It can be estimated that 21 out of 100 people will experience a panic attack at some point in their lifetime. It is therefore worth it, especially if you are a person at high stress, to be familiar with this sudden reaction of panic attack. Indeed, it is the symptoms accompanying the attack that aggravate the fear felt and fuel the crisis. 

Massages are recognized as effective when it is necessary to reduce the state of stress^1,2. When you feel panic overwhelm you, have the reflex to think about self-massages. If you’re in public or don’t want to draw attention to yourself, choose the hands:

To massage your hand, open it and massage the palm with your thumb in circular motions. Begin the massage in the palm of your hand and gradually go outward, exerting more and more pressure. Then smooth each finger, pressing gently and without cracking them. Then switch to the other hand.

At the same time, you can repeat soothing phrases to yourself.

To go further, discover 4 self-massage techniques to do you good!

It’s about a close deep relaxation technique that uses suggestion and focus to relieve stress. To function at its best, it requires real training which requires regular and sustained practice. Here is the recommended exercise:

Sitting or lying down, close your eyes and slowly and inwardly repeat “my right arm is heavy” while visualizing the arm getting heavy. Breathe deeply.

Awareness of gravity allows access to let go : the more the body weighs, the more it spreads out and the more it relaxes the muscles and causes relaxation.

Now repeat inwardly and slowly “my right arm is warm” while visualizing the gentle heat spreading. Breathe deeply.

This visualization allows a very slight vasodilation of the blood vessels, which promotes better oxygenation of the body.

Always keep your eyes closed and then slowly repeat “my heart is beating slowly” inwardly while paying attention to your heartbeat.

This formula soothes the heart rate and brings about general relaxation.

Finally, focus on your breathing and just your breathing. See how deep, calm and sweet it gets the more you pay attention to it.

For more information on this technique, see the Training Autogene file.

Guided visualization or imagery is a very effective practice in responding to a panic attack, but it requires solid practice. It consists of closing your eyes and imagining yourself, constructing an image or a scene that soothes you.

To practice, you can first practice guided visualization with our podcasts:

Relaxation response

Guided imagery in music

Learn more about the mental imagery technique.

The next time you are feeling very stressed, take the reflex to breathe deeply.

Start by inhaling through your nose, then put one hand on your stomach, which should go up, and another on your chest, which should barely move.

Then breathe out through your mouth and expel as much air as you can, while contracting your core muscles. Continue to breathe in the same way, inhaling through your nose and exhaling through your mouth.

To go further, discover other breathing techniques.