The pre-bed routine
10 minutes of coherent 5-5 breathing in the 30 minutes before sleep. Then 4 cycles of 4-7-8 in bed. Most people who use both consistently report fewer night attacks within 2 weeks.
When you wake in panic
Do not get up. Stay lying down, side position. Exhale slowly through pursed lips for 8 seconds. Inhale gently through the nose for 4 seconds. Repeat 10 times. Most attacks ease within 3 minutes.
Then go back to sleep
Stay in bed. Keep the slow exhale rhythm. Do not check the clock. If you cannot sleep after 20 minutes, get up briefly and do 5 minutes of seated coherent breathing.
Trigger logging
In the morning, log: caffeine after 2pm, alcohol, late meal, time of attack, what you remember dreaming. Patterns usually emerge in a week or two.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/panic-attacks](/breathing-for/panic-attacks).