Panic Attacks: What's Happening in Your Body and How to Get Through One

A panic attack can feel like something is seriously wrong with your body — a racing heart, difficulty breathing, chest tightness, dizziness. Understanding what's actually happening physiologically can make panic attacks feel less frightening and easier to move through.

What's Happening in Your Body

A panic attack is your body's fight-or-flight system firing at full intensity, even without real danger present. Adrenaline floods your system, your heart rate and breathing speed up, blood flow shifts away from digestion toward your muscles, and your senses sharpen — all designed for a physical threat that isn't actually there.

Common physical symptoms include:

• Racing or pounding heart

• Shortness of breath or a feeling of not getting enough air

• Chest tightness or pain

• Dizziness or lightheadedness

• Trembling, sweating, or nausea

• A sense of unreality or feeling detached from yourself

Is It Dangerous?

No. As frightening as it feels, a panic attack is not medically dangerous and will not cause a heart attack or loss of control, even though it can feel exactly like something catastrophic is happening. That said, if you're ever genuinely uncertain whether what you're experiencing is a panic attack or a medical emergency, especially the first time, it's always reasonable to seek medical evaluation.

Getting Through One

• Slow your breathing. Try breathing out longer than you breathe in — for example, in for 4 counts, out for 6 — which helps signal safety to your nervous system.

• Name what's happening. Silently or out loud, acknowledge "this is a panic attack, it will pass" — this can reduce the fear-of-fear-itself that often intensifies attacks.

• Ground yourself in the present. Notice 5 things you can see, or feel your feet on the floor — anything that anchors you in the here and now.

• Let it pass without fighting it. Panic attacks typically peak within 10 minutes and then subside on their own; resisting or fighting the sensations often prolongs them.

When Panic Attacks Become a Pattern

Occasional panic attacks during high stress are common, but frequent, recurring panic attacks — especially with ongoing fear of having another one — may indicate Panic Disorder, which responds very well to treatment like CBT.

If panic attacks are becoming a regular part of your life, book a free 15-minute consultation with Clarity Counselling, a fully virtual practice serving Western Canada.