You are safe. Tap below — we'll guide you, one breath at a time.
This app works offline.Look around you. Breathe slowly.
Sit or lie down. Close your eyes if it helps.
What you feel is a panic attack. Your nervous system has switched into alarm mode without an actual danger. It's intense but not dangerous. Thousands of people experience this every day and return to calm.
A panic attack peaks within 10 minutes and fades within 20–30 minutes. Your body cannot stay in this hyper state for long — the adrenaline burns off and your parasympathetic system takes over.
Racing heart, short breath, tingling hands, feeling unreal, dizziness, chest pain, fear of dying or going mad — all are physical responses to the adrenaline surge. They do NOT mean you are having a heart attack or stroke.
Breathe slowly — make your exhale longer than your inhale. Recognise: this is a panic attack, not a danger. Stay where you are: running away reinforces the fear. Wait. It always passes.
Don't keep checking your pulse. Don't search symptoms online. Don't flee the place you're in (it reinforces the fear). No coffee, no alcohol to "calm down".
If this is your first episode or if symptoms feel unusual (e.g. left arm pain that doesn't go with breathing), call 999 or 112 to rule out other causes. If attacks repeat, talk to your GP or a therapist — panic disorder responds very well to treatment.
How are you feeling now?
If you feel worse, please try a helpline.