One simple but powerful coping tool when anxiety and panic become overwhelming is deep breathing. When we slow our breathing, it activates the body’s parasympathetic nervous system—the “rest and digest” response that calms our heart rate and eases muscle tension. Over time, this creates more space between intense feelings and the reaction that follows.

Try this breathing exercise. Imagine your lungs are filling with air like this balloon. Follow the prompts to inhale and exhale. Let your breath steady you.

The key is to practice coping skills even in times when you’re not in distress — this teaches your subconscious mind to go right to it without having to think too hard in the moment when things get tough!