A racing heart, tight chest, tingling hands, narrowing vision — a panic attack can feel like something is seriously wrong. But the body isn’t malfunctioning in that moment. It’s running the exact same fight-or-flight response that would save your life from real danger, just triggered by a false alarm. Nearly a third of people experience a panic attack at some point, and understanding what’s happening physiologically is the first step to getting through one.

In this video, Rey NP, a dual-certified nurse practitioner, breaks down the biology of a panic attack — why it has a built-in ceiling and cannot last forever, even without intervention — and walks through a practical four-step method to use during an attack: naming what’s happening out loud, extending the exhale to activate the vagus nerve, grounding through the five senses, and letting the wave move through instead of fighting it.

If panic attacks are showing up often, this video also covers when it’s time to talk to a licensed provider. A free grounding and breathing guide is linked in the video description for anyone who wants to go deeper.