Effective Tools for Managing Anxiety and Panic Attacks
- Suzan D. Walker LMT 104331
- Sep 23
- 10 min read
Anxiety and panic attacks can profoundly affect you physical and emotional well-being. I am personally familiar with both, having experienced them myself throughout my life. I understand how intense they can be and how they can cause upheaval in ones life.
During the years, I've found self-care techniques and practices that have been effective for me. As a trauma-informed massage therapist I share them with clients to help manage and retrain their autonomic nervous system. By offering what has worked for me, perhaps you might discover something beneficial for yourself as well.
Acupressure and the Heart Center
One most common technique I use involves acupressure point called REN17, also known as Shānzhōng, or the "Sea of Tranquility." In Traditional Chinese Medicine (TCM), REN17 is located in the middle of the sternum and is used to regulate energetic imbalance. Anxiety in this area can sometimes be related to stress, grief, or even physical issues like lymphatic fluid accumulation, injury, heartburn or gas. Activating this point can help ease chest tightness, encourage deeper breathing, and restore balance. REN17 is also associated with the heart chakra, making it a powerful point for emotional support and self-connection.
To use this point, gently feel for the small divot in the center of your sternum. If the area feels tight or tender, you can rub it in small clockwise circles or apply steady, gentle pressure while breathing slowly. This can help reduce anxiety and support relaxation.
Aromatherapy for Support
Scents can be a gentle but powerful way to shift the autonomic nervous system out of panic mode by activating the parasympathetic nervous system. Smelling your favorite scent or applying it to pressure points on your temple, base of your skull or wrists can help refocus your mind.
Some of my personal favorite calming essential oils include:
Frankincense and Myrrh – grounding and spiritually supportive
Lavender – calming and soothing for the nervous system
Geranium – uplifting and heart-balancing
Rose – nurturing and emotionally supportive
*Avoid applying aromatherapy oils directly to the skin. Ensure you always dilute your chosen oil in a carrier oil.
Breathing, Movement, and Autonomic Regulation
Breathing exercises are one of the simplest and most effective ways to calm a attack. Slow, steady inhales and exhales help the nervous system shift out of fight or flight and into a more balanced state.
The autonomic nervous system, which governs fight or flight and rest and digest responses, often gets thrown off balance during anxiety or panic attack.
A simple exercise I have used, which has gotten me out of panic attacks, is an eye movement technique.
Sit comfortably and focus your gaze on a point on the wall.
Without moving your head, slowly shift your eyes by doing these patterns:
Up, down, then return to center
Left up, left down, then center
Right up, right down, then center
Diagonal movements, always returning to center
Do each direction three to four times
Continue slowly until you feel a shift in your body or breath. Yawning or sensation of muscles relaxing indicates that it is working. This technique helps regulate and calms the autonomic system while activating the parasympathetic nervous system.
Another simple but powerful exercise I have practiced since childhood is something I later learned is called hand skating. You place one hand flat, then gently move your other hand back and forth across the palm, almost like you are skating across it alternating between the two. Repeating this motion rhythmically helps calm and regulate the nervous system through gentle touch and sensory focus. Another variation is to quickly rub your hands together while taking deep breathes.
When I am in extreme panic mode, I also find relief in tapping. I bring the tips of my fingers together and tap them vigorously, which stimulates energy flow and distracts my system from spiraling further. You can also tap your chest, stomach or any other area where you feel that energy is not flowing.
"Tapping" or Emotional Freedom Release Technique (EFT) includes touching or tapping different acupressure points of your body while saying affirmations to release emotional and physical trauma.
Stomping your feet and clapping loudly can achieve the same results, too. This can be combined with energy work or visualization to further restore peace.
A simple carbonated drink can also help during a panic or anxiety episode. Sipping a fizzy beverage may help slightly increase carbon dioxide levels in the blood, which can encourage deeper, more balanced breathing and help calm the nervous system.
In addition to these techniques, practices like Yoga, Qigong, and Tai Chi are wonderful ways to reconnect with the body and restore balance. All combine mindful breathing, gentle movement, and focused awareness, which bring you back to center and encourage energy to flow smoothly. Even a few minutes a day of these practices can ground you, release tension, and calm the mind.
Vagus Nerve Regulation
The vagus nerve serves as a key link to the parasympathetic nervous system, connecting the brain to the body and aiding in the regulation of the autonomic nervous system. When activated, it promotes relaxation and digestion. Mastering simple exercises to stimulate the vagus nerve can be an effective way to soothe anxiety and alleviate stress.
Here is one simple exercise you can try:
Sit or lie down in a comfortable position.
Place one hand gently on your chest and the other on your belly.
Inhale slowly through your nose, letting your belly expand.
Exhale slowly through your mouth, making a gentle humming or “mmm” sound as you breathe out.
Repeat for several breaths, focusing on the vibration in your chest and throat.
The sound vibration stimulates the vagus nerve and encourages your body to shift into a calmer state.
Grief and Emotional Triggers
Acknowledging grief is also a necessary part of calming the nervous system. Speaking to a therapist, if necessary, or confiding in a close loved one can also provide support and relief. Simply sharing your feelings and being heard can help reduce the intensity of anxiety and help you feel less alone.
Energy Work After a Panic Attack
Once a panic attack has passed, it is important to reset and ground yourself.
You can do this through:
Sitting in a quiet, comfortable place
Listening to soothing music with binaural beats or Solfeggio frequencies
Lighting incense or a candle to create a sense of safety
Breathing slowly and deeply
Practicing autonomic regulation for gentle reset
For energetic self-clearing, consider this chakra visualization technique:
Ensure you are in a quiet space without distractions
Visualize moving through each chakra, one by one
Imagine using a vacuum hose to remove specks of dirt, stagnant energy, or discoloration
After clearing, concentrate on the natural color of each chakra
Visualize the chakra spinning clockwise, balanced and vibrant
This practice aids in centering, grounding, and restoring flow after experiencing anxiety or panic attack.
Another energy technique is called "Grounding." It is as simple as walking outside and physically touching the grass or soil. Connecting with the earth through your hands or feet can bring you back into your body and calm scattered energy. Try doing this for 10 minutes and see if you notice a difference.
Hoʻoponopono Mantra/Prayer for Self-Healing
Another technique that I have personally found deeply healing is the Hoʻoponopono mantra/prayer, a traditional Hawaiian practice focused on forgiveness, self-love, and emotional release. I used this method after undergoing several jaw surgeries for Osteomyelitis and navigating a challenging healing process. Repeating this mantra during moments of stress or after a panic episode has helped me reconnect with myself.
The mantra is: “I am sorry. Please forgive me. Thank you. I love you.”
This practice encourages self-compassion, self-forgiveness, and emotional release, which can make profound changes in both your mind and body. Even a few moments of repeating this mantra, either silently or aloud, can help restore balance and calm the nervous system. It is a gentle reminder to nurture yourself and honor your healing journey.
You can practice Hoʻoponopono prayer daily, several times a day, or whenever you feel it's necessary. Here is a clip I listen to whenever I want to meditate with the Hoʻoponopono prayer.
Spiritual and Social Support
As part of your support system, prayer or connecting with your spiritual practice can be a very powerful tool. After a panic attack, reaching out to whomever you believe in, whether that is the Divine Source, God, or your own higher power, can help you feel calm, grounded, and centered. Faith and spiritual connection can provide stability and reassurance, helping you regain balance and perspective during difficult moments.
Equally important is having a support system. Friends, family, mentors, or a therapist can provide reassurance, understanding, and practical help. Knowing that you have people you can turn to during difficult moments can reduce the intensity of panic and help you feel less alone.
Having someone to discuss your feelings with, assist you in practicing grounding techniques, or share your experiences with a trusted individual can greatly impact managing anxiety.
Body Rhythms and the Chinese Medicine Clock
Another supportive tip is to pay attention to the time of day or night when panic attacks occur. In traditional Chinese medicine, this is sometimes linked to the body clock, which associates certain times of day with different organ systems. For example, waking up with panic at night may point to imbalances in the liver or lungs. Tracking these patterns can provide clues about underlying imbalances. If necessary, you can make a appointment with a acupuncturist or Traditional Medicine Doctor (TCM) for more information.
Time (2-hour block) | Organ |
11 PM – 1 AM | Gallbladder |
1 AM – 3 AM | Liver |
3 AM – 5 AM | Lung |
5 AM – 7 AM | Large Intestine |
7 AM – 9 AM | Stomach |
9 AM – 11 AM | Spleen |
11 AM – 1 PM | Heart |
1 PM – 3 PM | Small Intestine |
3 PM – 5 PM | Bladder |
5 PM – 7 PM | Kidney |
7 PM – 9 PM | Pericardium |
9 PM – 11 PM | Triple Burner (San Jiao) |
Natural Supplements and Medical Considerations
Some people find relief from anxiety and panic with natural supplements and herbs.
Here are a few options that are commonly used:
Magnesium – Supports muscle relaxation and nervous system balance
Valerian Root – A calming herb often used for relaxation and sleep
Ashwagandha – An adaptogen that helps the body handle stress
Chamomile – Gentle support often taken as tea or extract
Lavender – Used in aromatherapy and supplements for calm
Passionflower – Traditionally used to support relaxation
Omega-3 Fatty Acids – Beneficial for mood and brain support
Ginger – Can ease nausea or digestive upset linked to panic
Important Precautions
Certain supplements may interact with medications or with one another, so it's important to research and check for potential side effects.
Results vary widely from person to person
Purity and sourcing matter greatly so make sure you are purchasing from a reputable supplier.
*If necessary consult with your healthcare provider before beginning any new vitamins or supplements
Genetics, Hormones, and Underlying Factors
Sometimes, genetics, hormones, or other conditions can play a role in anxiety and panic attacks.
Variants in the MTHFR gene can affect how the body processes nutrients, which may influence mood regulation.
Connective tissue disorders can sometimes contribute to heightened anxiety or dysregulation.
Hormonal imbalances can also influence anxiety levels, so it is always a good idea to have your hormones checked, especially if panic or anxiety attacks are frequent or worsening.
Hiatal Hernia can cause feelings of anxiety or panic attacks. It may feel as if you are having a heart attack or "air hunger" sensation.
Recognizing these factors can help individuals seek more personalized care.
When to Seek Help
While natural techniques are valuable yet it is important to recognize that frequent or severe panic attacks may have medical causes. Sometimes they may be linked to low blood sugar, seizures, hormonal imbalances, or other underlying conditions. In my own case, I have experienced seizures due to low blood sugar, which at times presented as panic attacks. If you are experiencing abnormal amounts of panic or anxiety attacks, it is very important to consult with a doctor.
If you have been prescribed anti-anxiety or panic medication, make sure to take it as directed by your healthcare provider.
Final Thoughts
Anxiety and panic attacks are complex experiences influenced by emotional, physical, energetic, and spiritual factors. There is no single approach that works for everyone, but combining techniques such as acupressure, aromatherapy, breathing practices, Qigong, Tai Chi, hand skating, tapping, grounding, chakra visualization, and spiritual support can help restore balance and provide relief. Tracking patterns in your body clock, understanding medical or genetic influences, and seeking guidance from healthcare professionals when needed can also support long-term management.
It is important to remember that self-care and healing are ongoing processes. Some days will be easier than others, and that is okay. Taking care of yourself should be your first priority.
My hope is that by sharing these tools, you may find ways to calm your nervous system, reconnect with your body, and support your overall well-being. You are not alone on this journey, and with patience, awareness, and the appropriate support, you can restore a sense of balance, grounding, and peace.
Thank you for taking the time to read this. May these techniques bring you comfort and healing.
With care,
Susan Walker LMT
Important Note: Massage therapy is not a substitute for medical care. Your massage therapist cannot diagnose, treat, or prevent disease. Recommendations on products or techniques are for general wellness purposes only. Please consult your physician for medical concerns.
Copyright © 2007-2027. Connective Integration Massage Therapy by Miss Susan Walker, LMT. All rights reserved. Susan Walker TX LIC#MT104431
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