How To Relax In 10 Seconds And Stop A Panic Attack

How To Relax In 10 Seconds and Stop A Panic Attack

In my years of struggling with anxiety, one of the most powerful techniques I learned was how to stop a panic attack fast.  By fast I mean I learned how to relax in 10 seconds.  It’s still one of the most common questions people ask me, “How can I calm myself down when I’m feeling REALLY anxious?” or “How do I stop a panic attack?”  You’re in luck, in this video I’m going to show you exactly how.

There are many breathing relaxation techniques and various muscle relaxation methods out there, and believe me I’ve tried them all during my years of struggle with social anxiety and panic attacks.  In this video I share in great detail the one technique that has time and time again worked wonders for me, and it’s how to relax in 10 seconds.  There are long term approaches that work to help reduce anxiety such as learning how to be more positive, but in the short term this technique is simply amazing when you want to calm down and relax fast.

 

When I was suffering from panic attacks (which lasted over 5 years), using this relaxation exercise never failed to calm my mind and stop an anxiety attack in its tracks. I’ve used this technique in MANY situations – from long turbulent airplane flights to being stuck in traffic to being on a date, and it was always the most effective relaxation technique for me.

I’ve received countless emails and tons of comments on this video on YouTube, so please feel free to leave your own and let me know how this works for you.  I also want to point out that while you may think that people are aware that you’re practicing this relaxation technique, they really are not.  I’ve told many people about times when I’ve used this technique in front of them and they had no idea!

It REALLY does work! Try this, and I know you’ll quickly master how to relax in 10 seconds.

If it helps you, please leave a comment and click the Facebook Like button so others who are suffering from anxiety can find it and benefit from this helpful technique.

Cheers,
Steve

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    85 Comments on “How To Relax In 10 Seconds And Stop A Panic Attack

    1. Pat Lee October 14, 2010:

      Hi, Steve,

      I find this really simple to do and helpful because it can be used anywhere.

      Thanks for sharing it.

      Just watching and listening to you is calming.

      Pat Lee

       | Reply
    2. Kealah Parkinson October 14, 2010:

      This is great, Steve! My clients are going to love this: It’s a wonderful “go-to” for calming a challenged brain and being able to communicate more clearly in an instant.

      – Kealah (KEE-la) Parkinson,
      Communications Coach

       | Reply
    3. Ryan Scharfer October 14, 2010:

      Thanks Steve! I will try this whenever I feel a panic attack start to come on. For me, it usually happens when we go around the room and everyone introduces themselves and says something witty, or where they are from, or something unusual about themselves. Now I have a tool in my back pocket.. Thanks!

       | Reply
    4. Julie October 16, 2010:

      Hi Steve. I have tried this at work a few times when I’m getting super tense and stressed out and it really does help me calm down and refocus my thoughts and energy. Thanks

       | Reply
    5. paula gebo December 8, 2010:

      If I am on a plane and I feel like I am going to choke or loose control of my breathing is this the exercise you would suggest?

       | Reply
      1. Steve P. December 8, 2010:

        Hi Paula,

        YES! This was my favorite technique for calming myself down on flights, and have used it in countless types of situations. I’m sure it will help you out!

        Cheers,
        Steve

         | Reply
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    25. Steve P. March 12, 2011:

      Wow – thanks for all the great feedback and comments and pingbacks on this post. This post and the YouTube video have really taken off. Very humbling and exciting to see so many people get a lot out of this one.

      Cheers,
      Steve

       | Reply
    26. Gia May 24, 2011:

      Thank you somuch today Ihave been panicking the whole day:(Felt so down until I came across your wonderful advice.
      You are a really honest and kind person,your technique has just helped me as sometimes I feel Im about to die from Panick.
      Thank you a Million Times

       | Reply
      1. Steve P. May 26, 2011:

        Hi Gia,

        Believe me I know what it’s like, and I’m so glad to hear that my website and videos have helped you out!
        Hang in there, you can get past it :-)
        Steve

         | Reply
    27. Ada June 4, 2011:

      Thank you Steve. I’ve been feeling anxious lately and I felt all of the symptoms of panic attacks and I had no idea what it was or how to control it…I’m so glad I found this site. Thank you

       | Reply
      1. Steve P. June 16, 2011:

        Hi Ada,

        I’m so glad this site is helping you out! Hang in there, you can do it!

        Cheers,
        Steve

         | Reply
    28. Annonymous June 23, 2011:

      Is it healthy to just keep doing this exercise instead of going to the doctor for help? I’m very young (just a teen) and I don’t want to worry my parents about how much anxiety bothers me, because my sisters already have problems with other behavioral disorders.
      I was just wondering if I could just keep doing this until I’m old enough to make a doctors appointment on my own to see if there’s anything seriously wrong with me? I don’t get panic attacks on planes, or when I’m about to do something nerve-wracking. I just get it randomly. Like I could be laughing and literally the next second, I feel a gush of anxiety.
      The only reason I can think of why I get so anxious is when it gets later in the day, I kind of notice the day getting darker and I start getting anxious. I don’t know why. I don’t have trouble sleeping at all. I feel perfectly fine in the morning. Night just brings on my most terrorizing fears, like the fear of being unsuccessful and that I have nothing at all to look forward to (when in reality, I think I have a pretty good life. Little things just become bigger problems when I’m anxious.)
      I also get really wordy when I’m anxious. That’s why this is so long. Sorry…
      Basically, my question is, will this technique be healthy in the long term? I won’t have a build up of anxiety and it all come crashing down on me one day, will I? Because if this is just temporary, I can see this technique failing for me quickly.
      Don’t be afraid to reply, I’ll probably be a lot less wordy the next time you reply.

       | Reply
      1. Steve P. July 11, 2011:

        Hi there,

        I ALWAYS recommend people do go see a doctor to get a full medical examination just to be sure you don’t have anything medically/physically wrong with you beyond anxiety. If you’re given a clean bill of health (as I was), you will likely find that your anxiety problems are actually created by you (as they were in my case).

        What you describe I also experienced – panic seeming to arise from out of nowhere. This technique is a helpful way to provide relief immediately for a panic attack, but in the long term you need to make some changes in your life to reduce the overall stress and anxiety you experience on any given day.

        And that’s why I created this website and wrote the book – to provide people with a definitive plan and specific techniques and approaches to daily life that will help reduce stress and anxiety and help you overcome your worst fears.

        Cheers,
        Steve

         | Reply
    29. Withaq August 22, 2011:

      Hi Steve,

      Thanks, yes listening to you is calming, I have a french friend who looks JUST LIKE YOU, are you french?

      I am afraid of planes – it is not planes, just the feeling that I am stuck- I want to jump in on a plane again, I will definitely try that and see if I can skip meds, oh I feel like I am going to die everytime I think about planes – how sad, I wanna see the world..

      Anyways, thank a alot for shaing, can I also ask you if you anything about how effective would hypnosis be in the treatment of anxiety.

      Thanks for the free video, it says you are a real person :)

      Withaq

       | Reply
      1. Steve P. August 25, 2011:

        Hi Withqa,

        Ha.. I am not French, but I do love France! I used to have the same fears when it came to flying, and the stuff I share in my book, this website and the videos is exactly what I did to conquer my worst fears, which included flying and public speaking to name just a few. This stuff can certainly work, I’m living proof… you can do it too :-)

        Cheers,
        Steve

         | Reply
    30. Rebecca November 28, 2011:

      Hello, I get panic attacks everyday now almost my left side of my neck has felt tight since last Sunday can panic attacks and stress cause things like that with your muscles or something?? But I feel as if my throat is closing when I panic and my mouth gets dry I feel like I’m the only 1 with this problem and it hurts so bad really like I feel like I can’t go anywhere or do anything, I get made fun of and that hurts to because they don’t experience so they don’t know how it feels but anyways when I feel this way do you suggest any other things I can do because sometimes they get so bad I shaky, nauseated and feel like I can’t get a hold of myself I son’t I just feel awful I’ve actually went to a doctor and all the y did was gave me Zoloft I don’t want to always depend on pills please help if possible.. Thank you so much, Rebecca

       | Reply
      1. Steve P. December 7, 2011:

        Rebecca, everything you describe is typical of panic attacks and extreme anxiety. I can’t give you any specific medical advice but I can say that I myself have felt many of the same symptoms you describe when I was suffering from anxiety. The good news is that all of these scary feelings and sensations disappeared when I got past my anxiety. Everything that worked for me I’ve put into this website and my book, I’m sure it can help you too.
        Cheers,
        Steve

         | Reply
    31. Rob W January 9, 2012:

      I can’t begin to tell u how much u just helped me..i get panic attack about once a month. never knew how to stop it..I’ve had a bad one today while at work..it lasted two hours until i Google how to stop a panic attack..the second listing was urn video ..i went into the bathroom at work..took a deep breath tightend all my muscles as hard as i could exhaled slowly..after the second time it stopped. thank u so much u just changed much life forever…i will ne ere forget u or urn technique!!!

       | Reply
      1. Steve P. January 15, 2012:

        So glad I could help Rob, and glad you found all these resources I’ve put together :-)
        Cheers,
        Steve

         | Reply
    32. shayna kader January 22, 2012:

      hi steve, im 21 years old and for the past 2 years i have been suffering so terribly from what i think are panic attacks. i have somehow recently convinced myself to think going far from my home will trigger an attacks i avoid traveling, sadly my dad lives 4 hours away. i just want to be normal again, i cry everyday and wish i could be how i was. when i watched this video i was shocked that you panicked over every single thing i do, elevators, bridges,traffic etc. i will use this technique immediately as i get these attacks atleast 5 times a day. im really scared, and if u have advice for me i could really use it.

       | Reply
      1. Gus March 24, 2012:

        Hey steve I been with this anxiety for the past 3 years and just now been open with it. I never told anyone about my anxiety because I never knew what it was. And just recently told my girlfriend and she found your site and I can’t be anymore gratefull for it I can now cope with it useing your tecnik and helps so much. So I just want to thank you. THANKS A MILLON

         | Reply
        1. Steve P. March 26, 2012:

          You’re welcome Gus, glad I could help!

           | Reply
    33. rosie March 22, 2012:

      thank you

       | Reply
      1. Steve P. March 26, 2012:

        You’re welcome!

         | Reply
    34. Amelia April 16, 2012:

      Thankyou steve for this technique :) It really seems to help. I have a fear of losing control of my actions and that I will do something to harm myself. I really know that I don’t want to do it and I won’t, its just an immense fear that I will. Do you think this is just anxiety?

       | Reply
      1. Steve P. April 16, 2012:

        Hi Amelia,

        I’m no doctor but it certainly sounds like a classic symptom of anxiety to me (I used to have the exact same fear, as do most anxiety sufferers).
        Cheers,
        Steve

         | Reply
    35. ann narber May 3, 2012:

      Thank U..

       | Reply
      1. Steve P. May 4, 2012:

        You’re very welcome!

        Cheers,
        Steve

         | Reply
      2. Steve P. August 8, 2012:

        You’re welcome Ann!

         | Reply
    36. Zack July 21, 2012:

      Thank you so much. I felt literally like I was about to have a heart attack.. You could have just saved my life, amazing how much that is able to just clear your body and mind. Thanks again!

       | Reply
      1. Steve P. August 8, 2012:

        You’re welcome, glad to help!

         | Reply
    37. M patel July 31, 2012:

      My panic attacks have developed to be more serious that i get shakes and affects my skin no end as this and exercise my only outlet please can you help its really ruining my life

       | Reply
    38. Lisette C August 21, 2012:

      It does kinda work I felt a little less pressure less anxious

       | Reply
      1. Steve P. August 28, 2012:

        That’s great, sounds like it’s working for you :-)

        Steve

         | Reply
    39. reinne October 27, 2012:

      Hi steve…haven’t tried…but made me feel better by watching the video and reading other’s comments. =)

       | Reply
      1. Steve P. October 29, 2012:

        Glad to hear, I’m sure it will help when you give it a try :-)

        Cheers,
        Steve

         | Reply
    40. Megan C. November 9, 2012:

      Hi Steve,
      I seem to usually have my panic attacks before bed..which leads to me having to do something to keep my mind off of it until about 4 am. I am actually watching your video during a panic attack, at 2 am no less! What would you advise I do…I did try your technique and it did help a little. I have also tried to concentrate on relaxing my body from my toes up and baths and having someone talk to me to keep my mind off of the attack but those don’t seem to help anymore :(
      Much appreciated!
      Megan C.

       | Reply
      1. Steve Pavilanis November 14, 2012:

        Hi Megan,

        That technique is the best thing you can do to calm down when you’re really anxious. As for taking your mind off of things so you can sleep, I’d suggest you try reading instead of watching TV. It takes more focus and will make you sleepy more quickly. Also – be sure to get plenty of exercise, that will help tire you out so you can fall asleep more easily at night.
        Cheers,
        Steve

         | Reply
    41. David November 12, 2012:

      Hi Steve, im in college and I have come to the realization that I have anxiety and suffer from mild panic attacks but I am able to stay in control, most times, and when I can’t really I feel as if my throat is closing sightly, it gets a little hard to swallow, and my mouth gets dry sometimes as well. Do you think your method can help me get past this once and for all??

       | Reply
      1. Steve Pavilanis November 14, 2012:

        Hi David,

        This method will just help to calm you down in the heat of the moment, to permanently overcome panic attacks try applying the things I mention in my book and throughout this website, they’ve worked for tens of thousands of people.
        Cheers,
        Steve

         | Reply
    42. donna November 28, 2012:

      Hello I suffer so bad from panic attack since 2007 now I been stuck in my house for 2 months now can’t walk with out feeling like I’m gonna pass out I been taking cymbalta serequel and klonipin I just stop taking cymbalta for a month I’m trying to get off these pills my body is to depended on it

       | Reply
      1. Steve Pavilanis January 12, 2013:

        It’s all about making small steps and victories every day that will get you to where you want to be. Listen to your doctor when it comes to the medication, but personally – for me, medication only made me feel worse. It wasn’t until I got off the meds that I finally started to realize that I was causing the anxiety myself, and slowly started to overcome it.
        Cheers,
        Steve

         | Reply
    43. Kira December 6, 2012:

      Hi Steve, I have been a sufferer of panic attacks and social anxiety for the last 4 years, having ups and downs, lapses and recoveries along the way. In the last few weeks though, I’ve really hit a wall, my anxiety is in full bloom, it’s especially bad when I wake up. It’s gotten to the point where I can’t find the will to leave the house but I have finals next week and a ton of homework due in between (I’m a college student). I was wondering, have you ever been in a similar situation, and if so, what helped do what you needed to get done?

       | Reply
      1. Steve Pavilanis January 12, 2013:

        Hello,
        Most of us who have suffered from extreme anxiety have felt like this, and honestly everything I write about on this website and in my book is what worked for me. It’s all about making huge life changes, and every little bit helps. Reading inspirational and motivational books, listening to uplifting music, eating better, getting exercise, trying different meditations and relaxation techniques, and learning how to face and overcome your fears, all of these will get you to where you need to be.
        Cheers,
        Steve

         | Reply
    44. Marquise January 15, 2013:

      Hey I had a really bad panic attack last year in December and have been out of work for 3 weeks because I would constantly get them, I went to several places and finally got diagnosed with panic disorder and I’m scared to do normal things like driving or being stuck at work or any place at that….I’m going to try this in hopes that it helps me because I go back to work this Thursday and I’m so scared I’m going to have to leave again because of these panic attacks, it’s ruining my life. I’ve tried the technique of ignoring them and it helps to some extent, but when it gets so bad you can’t help, but to think oh god not again.

       | Reply
    45. julie February 18, 2013:

      Thank you so much for this. It’s really simple but effective. I have random attacks throughout the day but can always count on this method to help.

       | Reply
      1. Steve Pavilanis February 18, 2013:

        Julie – You’re very welcome, this technique has helped a lot of us :-)
        Cheers,
        Steve

         | Reply
    46. Sari March 16, 2013:

      Steve,
      Thank you sooooooooo much for this. I have been prescribed beta blockers this week to manage my panic attacks but have decided today on day 3 of taking them they make me feel wqrse. I am so grateful to whatever force or Angelic guidance led me to this site today because after trying the technique once my panic is under control. I’m going to throw away those beta blockers.

       | Reply
      1. Steve Pavilanis March 16, 2013:

        Sari – you’re welcome :-) Sounds a lot like my experiences with medication for panic… so glad it’s helped.

        Steve

         | Reply
      2. Path April 27, 2013:

        Do you have palpitations with your Panic Attacks? I have suffered PA for over 4 years, and 2 years ago the doctors believed my PA were resolved and advised to stop the beta blockers just to ended up in the worse panick I had (I stayed at the hospital that night ) Now I now the Beta Blockers also are prescribed for PA and palpitations, so please check with your doctor before you stop them :)

         | Reply
    47. Lin Sullivan March 20, 2013:

      Has anyone had a panic attack that wakes you up while sleeping? Our 27 year old son is waking up after a couple hours of sleep with a panic attack about work which is from invalid work fears. He’s been in the hospital before because he lost so much sleep from panic. Now he is trying everything to overcome this situation of waking up during the night. The hospital stay was a disaster and he is trying to avoid having to go to the hospital because of losing sleep.
      He is very medication sensitive and has actually hallucinated on some medication (as the commercial on tv gives this disclaimer….. this happened to him)
      He has a great job and will be devastated if he loses it because he can’t function at work.
      Any suggestions would be greatly appreciated.
      He has been reading your book Steve (I read it – but had to read it quickly)
      It awful because the only thing that seems to work is if he takes whiskey all during the night to sleep. And he is not a drinker and normally doesn’t drink anything.
      Lin Sullivan

       | Reply
      1. Steve Pavilanis April 8, 2013:

        I can only speak for my own experiences, I had many panic attacks while trying to fall asleep but I was never awoken by a panic attack. All I can suggest is the same stuff I mention in my book that has helped many people suffering from anxiety – lots of exercise, better diet, more breaks throughout the day, and becoming comfortable in silence (practicing meditation) to name a few.

        Cheers,
        Steve

         | Reply
    48. path April 27, 2013:

      I been suffering panic attacks over 4 years ago, and Im wondering if a person can control his or her anxiety that the panic attacks could disappear? Did you got rid or yours?

       | Reply
      1. Steve Pavilanis April 29, 2013:

        Hi Path,

        Yes, millions of people have overcome their panic attacks, they are very curable, it just takes the right approach and some time.
        Cheers,
        Steve

         | Reply
    49. angela May 12, 2013:

      I have watched your video and found it very interesting for relaxation techniques. Could you please email me anymore techniques that you may have for relaxation and anxiety.

      Thankyou

       | Reply
      1. Steve Pavilanis May 17, 2013:

        Angela – they’re all over this website, on my youtube channel, in my book and in the How To Beat Anxiety Program 2.0 :-)
        Cheers,
        Steve

         | Reply
    50. Patty May 14, 2013:

      Thank you so much! My Anx Level went from an 8 down to a 2!! So thank you =) I will have to do this from now on!!

       | Reply
      1. Steve Pavilanis May 17, 2013:

        So happy to hear it Patty!

         | Reply
    51. Michael May 17, 2013:

      Hi Steve I get what i call (i am going to die)attacks one min i feel ok the next it all over this is it I am about to die kind of thing.They just come out of nowhere and hit me like a train. At the time of typing this I am having an attack but the video really helped

      Thanks Steve

       | Reply
      1. Steve Pavilanis May 17, 2013:

        I’m very glad the video helped you out, and yes I used to call them that too :-)
        Cheers,
        Steve

         | Reply
    52. Carla June 14, 2013:

      I am very glad i found your website. I have been suffering from panic attacks for about 5 years now and I am currently 29 weeks pregnant and have been getting them daily for the last few weeks due to all the feelings and sensations that come along with pregnancy. I spend multiple hours a day online trying to rationalize every feeling i get, and mostly causing myself to get a panic attack. When I came across your video it really helped me, you can only do so much reading, it’s nice to hear a person’s voice explaining to you what is happening for a change. I appreciate you taking time out to help others.

       | Reply
      1. Steve Pavilanis July 11, 2013:

        Thanks Carla, I’m glad my videos helped. Congrats on expecting!
        Cheers,
        Steve

         | Reply
    53. Bill March 9, 2014:

      going to try this I did it while watching video seems to help

       | Reply
      1. Steve Pavilanis March 11, 2014:

        It becomes even more effective the more you do it too.

         | Reply
    54. Theodor May 14, 2014:

      My anxiety attack lasted for several years not until I talked to a friend who knows what is life more than me. He kept on telling me that our mind is very powerful that it can control almost anything. It can even control anxiety and control panic attacks. You just need to take a deep breath and feel what is happening in the “NOW”. Feel how you breathe, how the air touches your skin, feel everything. Keep your mind empty about the past and what is in the future. Live in the now. Just do this anxiety relief method for about 5 minutes everyday when you wake up. It will definitely make a long way. It will not only help you relieve anxiety but it keeps you focused in life. It is one of the best anxiety cures I have known.

       | Reply
      1. Steve Pavilanis May 20, 2014:

        Glad to hear that technique works for you, whatever works is always good!

         | Reply

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