Take two quick nasal inhales back-to-back, followed by a long, slow mouth exhale. Repeat 3 times. This immediately stimulates vagal tone and slows your heart rate.
Push your feet firmly into the floor. Touch a cool surface (metal, glass, or cold water). State out loud: "My body is having a physical reaction, but I am safe right now."
Panic peaks within 10 minutes and always subsides. Do not fight the feeling; ride it like a wave. Remind yourself: "Adrenaline has a lifespan of 3 minutes once I slow my breath."