Anxiety attacks and panic attacks can be two words that people frequently confuse. They may feel similar, but aren’t identical. Both can be frightening, overwhelming, and downright exhausting. But the good news is that with easy, straightforward techniques, you can ease your body and mind in just a matter of minutes.
This article explains the distinction in the simplest terms, so anyone new to this subject can understand. Also, you’ll learn quick, effective techniques such as breathing for 4-7 breaths, grounding techniques, Vagus nerve stimulation, and how to handle the stress response acutely and naturally.
What Is a Panic Attack?
An attack of panic is an abrupt swell of fear and anxiety that appears out of thin air. It can feel as if you’re losing your grip, fainting or choking, or dying. The majority of panic attacks peak in 5-10 minutes, but you’ll feel very robust.
Common signs are:
- Pounding heart
- Breathing shortness
- Shaking
- Chest tightness
- Dizziness
- Cold flashes or hot.
An attack of panic usually feels physical first, and then emotional.
What Is an Anxiety Attack?
An anxiety attack develops slowly. It occurs when worries build up and get too heavy. You feel anxious, overwhelmed and engrossed within your mind.
Common signs are:
- Thoughts of racing
- Never-ending worry
- Restlessness
- Trouble with concentration
- Trouble sleeping
- Mild chest pressure
A panic attack can be more of a mental stress that can lead to physical signs.
Key Difference Between Panic Attack and Anxiety Attack
1. Speed
- A panic attack is rapid and intense
- Anxiety attack = slow build-up
2. Cause
- The panic attack could occur without a trigger
- Anxiety attacks can be caused by worry or stress
3. Symptoms
- A panic attack is very physical
- An anxiety attack means more emotional and mental stress
4. Duration
- A panic attack is short, but powerful
- Anxiety attack is longer but less severe
Why Your Body Reacts This Way: The Acute Stress Response
Both cases result from a rapid stress response, also known as the fight-or-flight response.
Your brain detects that something may be dangerous, so it signals your body to prepare for survival.
This is a natural reaction; however, if it is activated in the wrong way, it can cause anxiety or panic.
How to Stop a Panic or Anxiety Attack in Under 5 Minutes
Let’s discuss simple, quick and effective techniques that everyone can benefit from.
1. The 4-7-8 Breathing Method
4. 4-7 breathing practice is among the fastest techniques to relax the nervous system.
How to Do It:
- Breathe slowly with your mouth for 4 seconds.
- Be sure to breathe for 7 seconds.
- Take a deep breath, then exhale slowly into your mouth for 8 seconds.
Repeat this 3 times.
What makes it work:
- The heart beat slows down
- Reduces stress hormones
- Breaks the cycle of panic
- Relax mode is activated naturally
This technique is extremely efficient for panic attacks as well as anxiety attacks.
2. Grounding Techniques for Instant Relief
The techniques of grounding help bring you back into the present instead of spiralling.
Try the “5-4-3-2-1 Method”:
- Five items you’ll observe
- Four things that you can
- 3 things you can hear
- Two Things you smell
- 1. One thing you can taste
This draws your attention away from your fears and back into the present.
Other instruments for grounding:
- Contacting something cold
- Walking in barefoot
- Naming the hues all around you
- Focusing on the texture of the object
The feeling of being grounded makes you feel secure again.
3. Vagus Nerve Stimulation for Quick Calm
The vagus nerve controls your heart rate, stress levels, and relaxation.
Stimulating it assists your body to exit the anxiety or panic mode.
Here are simple vagus nerve stimulation methods:
Cold Water Splash
Drink a glass of cold water and splash it on your face, or tie an ice bottle around your neck.
Humming
The sound of humming transmits vibrations to your throat, which calms your vagus nerve.
Slow Exhaling
Exhale more than you inhale.
Neck Massage
Gently massage the sides and back of your neck.
These tools can help your body go from anxiety mode to calm mode easily.
4. Name What You Feel to Reduce Fear
One of the easiest techniques is to
Tell what you’re feeling.
Example:
“This is anxiety. It will go away.”
“This is a panic attack. I’m not hurt.”
Naming your feelings can reduce anxiety instantly.
5. Relax Your Body to Relax Your Mind
Stress and anxiety can make your muscles tighten without you even realising it.
Try this:
- Take a step back and lower your shoulders
- Unlock your jaw
- Take a breath and relax your stomach
- Loosen your fingers
The brain interprets this relaxation in your body as a signal that “you’re safe,” and the attack subsides.
6. Focus on One Calming Object
Find any object in your vicinity–a pen, a cup, or a book.
Observe:
- Shape
- Color
- Weight
- Texture
This switches your brain from anxiety mode to thinking mode.
7. Self-Hold Technique
Put both hands on your chest, and the other one on your stomach.
Feel your breath move.
This is a great way to feel immediately comfortable and secure.
How to Prevent Future Panic and Anxiety Attacks
Daily Practice
- Short breathing exercises
- Light movement
- Simple stretching
- Relaxing sounds
Reduce Triggers
- Limit caffeine
- Regularly sleep
- Control the time of your screen
Strengthen the Vagus Nerve
- Deep breath
- Meditation
- Cold exposure
- Humming or gentle singing
The vagus nerve is stronger, which decreases the risk of severe episodes.
When to Seek Help
If frequent attacks occur or interfere with your daily routine, talking with a therapist or a doctor can be a beneficial step.
You are not alone, and these issues are frequent.
Conclusion
Anxiety attacks and panic attacks can be overwhelming, but they can be controlled through simple strategies. Knowing the difference will help you react better. Techniques like breathing for 4-7 minutes, grounding, vagus nerve stimulation, and controlling the stress response naturally can help calm your body and mind within minutes.
The more you work at it, the more powerful and peaceful you get. You’ll be able to take back control of your body, your breathing and peace.
FAQs
1. Are panic attacks dangerous?
Yes, panic attacks can feel powerful, but they aren’t medically hazardous. They typically pass in a matter of minutes.
2. Do anxiety attacks last for several hours?
Indeed, an anxiety attack may be longer-lasting because it grows slowly and fades gradually.
3. Do you think breathing with 4-7-8 really works?
Yes. The 4-7-8 breath stimulates the relaxation response, swiftly reduces heart rate, and calms your mind.
4. What are the benefits of grounding techniques?
Techniques for grounding help you bring your focus to the present and stop your thoughts from spiralling.
5. What is vagus nerve stimulation?
It’s a way to activate the body’s calming system. Simple things like humming, cold exposure, and breathing slowly increase your vagus nerve activity and decrease anxiety.
