Guides
A breathing exercise for a panic attack
General wellness information. Not medical advice, and not a substitute for professional care.
Nervio is a breathing timer for general wellness. It is not medical advice, diagnosis or treatment, and not for emergencies. If you are in crisis, call your local emergency number or a crisis line. Stop if you feel dizzy or light-headed; if you have a heart, lung or other medical condition or are pregnant, check with a doctor first. Terms and disclaimer
A panic attack often makes breathing fast and shallow. You do not have to force it back to normal. A small pattern, with the out-breath a little longer than the in-breath, gives you something simple to follow while the wave passes.
You can do this on your own, or start Reset in Nervio. Reset has no timer. You press Finish when you are ready. The words on the screen say it plainly: it is okay if your breath is small.
A pattern without breath holds
Breath holds can feel like running out of air when you are already frightened. This pattern skips them. The counts are a guide, not a test.
- Stay wherever you are if you are safe. Sitting with both feet on the floor is enough. You can also stand.
- Breathe in through your nose for about 3 seconds. Keep it small. A huge breath is not the goal, and it can make you dizzier.
- Breathe out for about 5 seconds, through your nose or your mouth, whichever is easier. The out-breath is a little longer than the in-breath.
- Repeat. If 3 and 5 feel too long, shorten both counts and keep the exhale longer than the inhale.
- Stop whenever you want. There is nothing you have to finish.
Losing the count is normal. When you notice, come back to a slightly longer out-breath. If you feel more dizzy, stop shaping the breath and let it be small for a moment.
How Reset mode does it
Nervio’s Reset mode uses about 3 seconds in and 5 seconds out, with no holds. If you leave the sound on, a higher tone marks the inhale and a lower tone marks the exhale. You can mute it. There is no session clock. Stay for a minute, or stay until things ease, then press Finish.
Reset does not get harder or easier after the check-in. The other modes do. If you want a timed pattern that is still free of holds, Calm is 4 seconds in and 6 out, for 30 seconds, 1 minute, or 2 minutes.
What this will not do
This will not switch a panic attack off. It does not take the place of care for panic disorder, and it does not tell you what the feeling is. It is one thing to do with your breath while you wait.
Chest pain, fainting, or trouble breathing that is new or severe needs emergency care, not a breathing app. If you are in crisis or thinking about hurting yourself, use the lines at the bottom of this page, including 988 in Canada, which you can call or text.
If you are shaky but not in the middle of panic, the calm exercise is the slower timed version. Box breathing adds breath holds, which a lot of people would rather skip during panic.