The 90-second protocol
Plant your feet. Exhale fully through pursed lips. Inhale gently through the nose for 4 seconds. Exhale slowly through pursed lips for 6–8 seconds. Repeat 8 times — around 90 seconds.
Why longer exhale works
Panic comes with over-breathing. A longer exhale slows breath rate, raises CO₂ back toward normal, and stimulates the vagus nerve — heart rate slows and the panic loop breaks.
The first 5 minutes after
Stay where you are. Drink water slowly. Name 5 things you can see. Continue slow nasal breathing. Do not immediately re-enter the trigger situation.
What not to do
Do not breathe deeply or quickly to “get more air.” Do not use a paper bag without guidance — modern advice is to slow the breath instead.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/panic-attacks](/breathing-for/panic-attacks).