Here are some techniques specifically designed to reduce the length of a panic attack:

1. Diaphragmatic Breathing (Deep Breathing):

   • Technique: Focus on slow and deep diaphragmatic breathing. Inhale slowly through your nose, allowing your abdomen to expand, and then exhale gradually through your mouth.

   • Rationale: Deep breathing helps regulate the body's stress response, promoting relaxation and reducing the physiological symptoms of a panic attack, such as rapid breathing and elevated heart rate.

2. Mindfulness Meditation:

   • Technique: Engage in mindfulness meditation by bringing your attention to the present moment. Focus on your breath, bodily sensations, or a calming mantra.

   • Rationale: Mindfulness helps redirect attention away from anxious thoughts, promoting a sense of grounding and reducing the intensity of panic attack symptoms.

3. Progressive Muscle Relaxation (PMR):

   • Technique: Systematically tense and then relax different muscle groups, starting from your toes and working your way up to your head.

   • Rationale: PMR promotes physical relaxation, helping to alleviate muscle tension associated with anxiety and panic attacks.

4. Cognitive Restructuring:

   • Technique: Identify and challenge negative or catastrophic thoughts that may be contributing to the panic attack. Replace irrational thoughts with more realistic and balanced ones.

   • Rationale: Cognitive restructuring aims to change distorted thinking patterns, reducing the emotional impact of triggering thoughts and diminishing the severity of the panic attack.

5. Grounding Techniques:

   • Technique: Use grounding techniques to anchor yourself in the present. This can include focusing on the sensation of your breath, describing your surroundings, or engaging in a simple, repetitive task.

   • Rationale: Grounding techniques help shift attention away from intrusive thoughts and bring focus to the immediate environment, helping to disrupt the escalation of panic symptoms.

6. Positive Self-Talk:

   • Technique: Replace negative and catastrophic self-talk with positive and reassuring statements. Remind yourself that the panic attack is temporary, and you have the skills to manage it.

   • Rationale: Positive self-talk can counteract the automatic negative thoughts that contribute to panic attacks, promoting a more constructive mindset.

7. Thought Records:

   • Technique: Keep a thought record to track and analyze your thoughts before, during, and after a panic attack. Identify patterns and work on reframing negative thoughts.

   • Rationale: Thought records provide insight into thought patterns, enabling individuals to challenge and restructure maladaptive thoughts that contribute to panic attacks.

It's important to note that these techniques may require practice and consistency to be effective. Working with a therapist or counselor, they can provide personalized guidance and support in implementing these techniques and developing a comprehensive strategy for managing panic attacks.

However you would like to get to the root of the panic attacks, then Hypnotherapy can help BUT only after being diagnosed by a mental health professional as to the type of anxiety disorder you are experiencing.