I think panic attacks mean different things to different people. Its more than hyperventilation sure but focusing on my breathing gives me a focal point to work from.
the 5 to one technique can also be useful for me sometimes.
5: Acknowledge
FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings.
4: Acknowledge
FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet.
3: Acknowledge
THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body.
2: Acknowledge
TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside.
1: Acknowledge
ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?
Sara Smith BSW,
https://www.urmc.rochester.edu/behav...r-anxiety.aspx