Finding Calm: Understanding and Managing Panic Attacks Naturally

Suzan D. Walker LMT 104331
Oct 28
5 min read

Person with messy bun clutches head in frustration, eyes closed. Wearing a dark shirt, against a plain background, conveying stress. — It is important to consider all possible contributing factors before self diagnosing for a panic attack. Check in with a healthcare provider for further treatment.

Panic attacks can be overwhelming and significantly disrupt your life in more ways than just one.They often appear suddenly and can cause intense physical sensations such as a racing heart, shortness of breath, dizziness, and chest tightness. Many people confuse panic attacks with heart issues or other medical emergencies, which adds to the fear.

For some, panic attacks may arise from emotional or psychological stress, while for others they can be linked to medical conditions such as low blood pressure, low blood sugar, or even seizures. In some cases, they can also be related to excess lymphatic buildup or pressure around the sternum or an underlying emotional trigger.

When I went through my own healing crisis, I began to experience panic attacks for the first time. I had dealt with anxiety attacks before and learned to manage them through meditation, yoga, and stress reduction techniques, but panic attacks were different. They took me by surprise. Through my own journey, I learned that panic attacks can be multifaceted and that addressing them requires both self-awareness and compassion.

It is important to consider all possible contributing factors. Sometimes the medications you are taking can have side effects that may trigger panic-like symptoms. Food allergies and sensitivities can also play a role. A thorough evaluation by your doctor or a holistic health provider can help you understand what is really going on and guide you toward the right support.

On an emotional level, medical research suggests that between 75% and 90% of what affects our health is emotional, while the remainder tends to be environmental or physical. Chronic stress alone is one of the leading contributors to illness and imbalance. When emotional energy builds up without release, the body often expresses it through symptoms such as panic or anxiety. Managing stress through lifestyle adjustments, mindful breathing, and restorative practices can make a significant difference in reducing panic and improving overall balance.

Panic attacks can be frightening, but they are manageable. It is helpful to know that these responses are part of how the body signals when it feels overwhelmed or unsafe. You are not alone in this experience.

When a panic attack starts, grounding yourself in the present can help calm your nervous system. Try one or more of the following techniques:

Tapping your fingers together or touching your thumb to each fingertip helps bring awareness back to your body. Counting objects in the room or touching different textures can redirect focus away from racing thoughts. A useful item to consider is a worry stone. These stones often feature various words or textures, making them excellent sensory tools. Additionally, rings or pendants equipped with fidget spinners can also aid in maintaining focus.

Autonomic exercises, such as pacing, slow eye movements, tapping, and light body movement, can help regulate the nervous system and reduce panic symptoms. These techniques engage your autonomic nervous system, helping shift your body from a state of fight or flight to a calmer, more regulated state.

Walking slowly, pacing, or gently stomping your feet reconnects you to the ground and your body. Focusing your eyes on a specific point on the wall and moving your gaze slowly up and down or side to side helps reset the visual and vestibular systems. Pleasant or familiar scents such as lavender, peppermint, or citrus can also bring your attention back to your surroundings.

Depending on your preference, music can help anchor you in the present moment. Personally, I enjoy listening to binaural beats or the Native American flute music of Carlos R. Nakai to alleviate my anxiety. Calming music can help you regain your balance. Some people prefer Five Finger Death Punch for its heavy beats that draw them into the present. Choose whatever music works best for you. There is no wrong way to do it.

Hatha yoga or yin yoga is another great option to help open up the energetic pathways of the body to help release emotion and stress. I know, everyone recommends "yoga" yet these are very simple and easy yoga positions that you can do. Yin yoga is lying down on the floor holding the poses for up to three minutes. Hatha yoga is very slow and focuses on breathing work.

Bodywork, tapping therapy, and practices such as Ho’oponopono, a Hawaiian method of forgiveness and emotional release, can also help release stored emotional tension and support nervous system balance. Everyone responds differently, so it is important to explore what works best for you.

Before Booking Your Session...

If you experience panic or anxiety, it is important to communicate this before your session so the environment can be as supportive and stress-free as possible. Paperwork, directions, and session instructions provided ahead of time allow you to prepare, reducing last-minute anxiety. Online scheduling with pre-payment is also available for a smooth, straightforward process. The goal is to create a calm and safe environment where you can focus on healing.

Panic attacks do not define you as a person. They are a signal from your body and mind that balance and attention are needed. Awareness, grounding techniques, emotional support, and stress management can all help reduce the frequency and intensity of panic attacks. Healing takes time and self-compassion. Every small step toward calm and balance counts, and help is always available.

With care and support,

Suzan (Susan) Walker LMT

Below are some reference to find out more about grounding, EFT Tapping, Ho’oponopono and other means of regulating your autonomic nervous system. I hope they are able to assist you on your path of healing.

References

American Psychological Association. Stress effects on the body. Retrieved from: https://www.apa.org/topics/stress/body
National Institute of Mental Health (NIMH). Panic Disorder: When Fear Overwhelms. Retrieved from: https://www.nimh.nih.gov/health/publications/panic-disorder
Mayo Clinic Staff. Panic attacks and panic disorder. Retrieved from: https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021
Harvard Health Publishing. Mind-body connection: How emotions affect your health. Retrieved from: https://www.health.harvard.edu/mind-and-mood/mind-body-connection-how-emotions-affect-your-health
Benson, H. (1975). The Relaxation Response. HarperCollins
Church, D. (2013). The EFT Manual (3rd Edition). Energy Psychology Press
Pert, C. (1997). Molecules of Emotion: The Science Behind Mind-Body Medicine. Scribner
van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking
Naluai, M. (2018). Ho’oponopono: A Hawaiian Practice of Forgiveness and Emotional Healing. Mana Ola Press
Carlos R. Naki https://rcarlosnakai.com/

Massage therapy is not a substitution for medical treatment. The massage therapist cannot diagnose, treat or prevent disease. The therapist can only recommend products and services. Please consult a medical physician for further treatment.