The four-step breathing exercise gives a simple way to slow breathing during a panic attack, alongside short reassurance statements that can be saved on a phone or kept in a wallet. It is a practical one-page panic attack plan for people who want a quick reminder of what to do when anxiety feels intense.
This Panic Attack Plan and Calm Breathing Exercise PDF is designed for adults, young people, clients in therapy, support workers and mental health practitioners who need a clear, printable prompt for moments when anxiety feels overwhelming. It may be helpful when someone is experiencing panic symptoms, over-breathing, dizziness, feeling lightheaded, a racing heart or fearful thoughts, and wants a brief reminder of practical steps they can try.
The plan focuses on preparing reassurance statements in advance, so they are easier to read or repeat during a panic attack. These can include reminders that the person is safe, that the feeling will pass, and that physical sensations can be part of panic rather than immediate danger. The breathing exercise gives a simple rhythm to follow, with a two-second inhale, two-second hold and six-second exhale through the nose.
Use it as a one-page worksheet in wellbeing sessions, counselling, support planning, classroom pastoral work or home learning about anxiety management. It can be printed, folded into a wallet, kept in a bag, added to a personal coping plan, or saved on a phone for quick access. Practising the breathing technique when calm may make it feel more familiar when panic builds. This resource was created by MindWell Leeds.
