Paced Breathing, Relaxation May Promote Calm, Lower Stress Hormones

Panic attacks can come on suddenly and with great intensity. They may even feel life-threatening. Fortunately, they aren’t and they can be managed using a few tips shared by specialists at ThedaCare Behavioral Health.

“Anyone can experience a panic attack,” said Kathy Tithof, a mental health clinician with ThedaCare Behavioral Health. “While they can feel overwhelming, they aren’t dangerous, though if left untreated, panic attacks may impact a person’s quality of life, potentially leading to chronic panic disorder or triggering depression and other behavioral health conditions.”

Tithof and her colleagues are sharing the signs and symptoms of panic attacks and providing guidance on when people should seek help.

A panic attack is an intense surge of fear when there is no real danger or apparent cause. It triggers the body to produce energy in the form of a release of hormones, leading to a flight-or-flight response within the body, said Natalie Hartfiel, a mental health clinician with ThedaCare Behavioral Health.

As a result of the production of energy, a person might experience symptoms such as:

• A sense of impending doom or danger
• Rapid, pounding heart rate
• Sweating, trembling or shaking
• Shortness of breath or tightness in the throat
• Chest pain, dizziness, lightheadedness or faintness
• Feeling of unreality or detachment

A panic attack can stem from an immediate or ongoing external factor. It also can happen for no apparent reason, Hartfiel said.

Panic attacks are common, with about 11% of people experiencing one each year. An estimated 2% to 3% of Americans live with panic disorder, defined as frequent and unexpected panic attacks. The condition is twice as common in women as in men, according to the Anxiety and Depression Association of America.

Panic Attack or Heart Attack?

A panic sounds much like a heart attack. It’s difficult to tell one from the other so it’s important to seek emergency care if a heart attack is suspected, Tithof said.

“If you’re having symptoms, don’t ignore them,” she said. “When in doubt – particularly if it’s the first time you experience symptoms – seek emergency evaluation and care.”

Some clues may help differentiate between panic attacks and heart attacks.

While heart attacks can come on suddenly, they often start gradually. Pain or discomfort ebbs and flows over several minutes and grows more intense over time. Panic attacks usually happen suddenly and peak in intensity within about five or 10 minutes.

“Panic attacks tend to resolve within about a half an hour,” Tithof said. “Afterward, you might feel shaky or tired for a period of time.”

People experiencing heart attacks also may have other types of pain including arm, back, stomach or jaw pain. Heart attacks may be accompanied by cold sweats, which isn’t typical for panic attacks, Hartfiel said.

Manage Panic Attacks

While it might feel difficult to calm down from a panic attack, a person can take several steps to help relax their nervous system. In particular, dialectical behavior therapy “TIPP” skills may quickly and effectively help manage a panic attack, Tithof and Hartfiel shared.

TIPP stands for:

• Exposure to colder temperatures can help promote relaxation by activating the parasympathetic nervous system. Apply cold compresses, holding a bag of ice or splashing cold water on the face or skin.
• Intense exercise. Physical activity may help increase feel-good hormones and lower stress hormones.
• Paced breathing. In this technique, a person can regulate their breathing by inhaling for a count of two to four seconds, then releasing their breath for four to six seconds. “Regulating your breathing can help increase oxygen flow, which may help lower your heart rate and blood pressure,” Hartfiel said.
• Progressive muscle relaxation. This involves moving through sections of the body, tensing the muscles in each area and then relaxing. It allows a person to recognize when and where their body is holding tension. “This can help your body release stress and trigger its relaxation response,” Tithof said.

People who experience frequent panic attacks that negatively impact their quality of life are encouraged to speak with their doctor or visit ThedaCare Behavioral Health Walk-in Care-Neenah for an assessment and treatment options. It’s open Monday through Friday, no appointment needed.

“Those options can include mental health counseling, medication or a combination of the two,” Hartfiel said. “We’re here to support you and offer solutions to help ease the panic.”

About ThedaCare

For more than 115 years, ThedaCare® has been improving the health and well-being of the communities it serves in northeast and central Wisconsin. The organization delivers care to more than 650,000 residents in 17 counties, and employs approximately 7,000 providers and team members at 180 points of care, including 10 hospitals. As an organization committed to being a leader in Population Health, team members are dedicated to empowering people to live their unique, best lives. ThedaCare is a not-for-profit health system with a level II trauma center, comprehensive cancer treatment, stroke and cardiac programs, as well as primary care. ThedaCare also partners with communities to understand needs, find solutions together, and encourage health awareness and action. ThedaCare is part of Froedtert ThedaCare, Wisconsin’s most comprehensive health care system.

Date posted: June 8, 2026