Video on how to STOP Panic Attack and Reduce Anxiety.

Instructions on how-to breath properly during a panic attack and how it can help. Watch the video and learn this technique! Share with people who struggle with PA too!
Get PDF on how to keep track of your anxiety changes, doing these exercises.

Symptoms of panic attacks (amid anxiety)

  • Shortness of breath (feeling of lack of air with shortness of breath and hyperventilation) "caught my throat", shallow breathing, feeling like I can't take a full breath
  • Trembling
  • Stomach cramps
  • brain fogstrong heartbeat
  • Sensation of "stopping heart", discomfort or pain in the heart area
  • gastrointestinal upsets (such as nausea)
  • dizziness, sweating
  • "Waves" of heat and cold, cooling hands and feet.
  • Dry mouth
  • Indigestion or intense heartbeat reactions motivate you to learn about you body-mind connection.
  • Also possible: irritability, resentment, aggression. Depressive states with longing, hopelessness, self-pity.
  • Secondarily: dependence on sedatives, social phobias, depressive disorders.
  • Tension headaches
  • Muscle tension
  • Neck tension
  • Tight throat
  • Chest pain
  • Weird pain over heart
  • Weakness (arms, legs, basically whole body)
  • Random twitching, in arms, legs and body
  • Feelings of impending doom
  • Derealization (like the world wasn't real)
  • Depersonalization (like I wasn't fully present in my body)
  • Digestive issues
  • Stomach pains
  • Diarrhea
  • Constantly feeling on edge and not being able to relax, every single day.
  • Trying to fall asleep at night, only to wake up a few hours later in a panic attack drenched in sweat.
Often people cannot believe that the cause of the condition lies in themselves, and not in external circumstances.
With anxiety disorder, you often want to run away somewhere. Panic attacks are too powerful, too frequent, without any real reason(sometimes).

Such fear does not lead to survival, but rather leads to anxiety and depression. "Oh, something is happening to me again, my breathing is not enough, how hard it is, I cannot bear it, I will probably have a stroke!" These thoughts increase fear, which causes a lack of air and other symptoms. It starts a vicious circle: "the symptoms - fear - symptoms ...."

What is a panic attack?

A panic attack is the abrupt onset of intense fear or discomfort that reaches a peak within minutes and includes at least four of the following symptoms: Palpitations, pounding heart, or accelerated heart rate. Sweating. Trembling or shaking. Sensations of shortness of breath or smothering.

It is an unpredictable (painful for the patient) attack of severe, pronounced anxiety, accompanied by fear or anxiety in combination with various somatic symptoms. A lot of adrenaline is released into the blood.

You are the only person, that you spend your whole life with. From the birth to the death. So love yourself as you are. You deserve your love more than anyone in this world, so give yourself gifts, experiences, memories.


Our fears

My body was simply responding to stress and I was stuck in "the anxiety cycle".

I would panic over the slightest change in my body, then respond with FEAR that something majorly wrong was happening in my body, this lead to a full blown panic attack. The panic attack eventually subsided, but I was constantly dreading, waiting in FEAR of the next event or situation that could trigger the whole cycle again.
The problem was, I was reacting with FEAR of the panic.

"I'm about to loose control in this shopping center, I feel trapped, I need to get out now!!"

"I feel bad, and on edge, OMG when is this ever going to end!!"

Me reacting with FEAR was causing even more FEAR and causing even more panic.

I would also DEMAND that my anxiety go away.

"I wish this pounding heart would stop, just GO AWAY"

"I'm so sick and tired of feeling on edge all the time, never able to relax, I just wish this would go away already!"

This is also a problem, focusing on the problem and not the solution. So in the end, you get more of the same "problems" continuously happening.

Personality traits

Predisposition to overestimate the importance of anxiety

  • Addiction to disturbing thoughts
  • The presence of abuse in childhood, violence
  • Smoking is considered a risk factor for panic attacks.
Stress situations preceding the first panic attack, after which the attacks are repeated:
  • interpersonal difficulties
  • physical ailments
  • side effects of taking drugs
  • general anesthesia
  • family member disease
Panic attacks may not be associated with a manifestation of danger or threat and may occur in normal life circumstances.
During a panic attack, it is IMPORTANT to be able to breathe properly to relieve an attack. Get free lessons on how to breathe and access to meditations.
Breathing Exercises
We will send all materials to this email. Please type carefully. + We will give you access to community, breathing lessons, relaxing music, meditations and much much more!
Submitting this form you agree to our Privacy Policy
Factors that inhibit the treatment process:
  • People with insufficient motivation for change
  • Who will not be able to attend all classes
  • People denying the possible benefits of psychotherapy
  • Emotional neglect by significant individuals in the family
  • Deep mental disorders that form instability of self-esteem and high vulnerability to criticism
  • Selective attention to bad experiences
  • Avoiding contacts that support positive self-esteem
  • Divorce / separation of parents
  • Disharmonious relationships in the parent family
What to do now, how to help yourself?

Adopt new healthy habits that helped get my body back into a more balanced state. So that I could calm down enough to start to practice step 2.

In those moments of panic and stress, getting close to a panic attack. I would STOP and realize that I have survived every single scary symptom, sensation and panic attack up to this point. Why would this time be any different? Why would I not survive through this one?

Instead of choosing to react with FEAR, I decided to ALLOW and ACCEPT the feelings, in fact, I even DARED them to do their absolute worst that they possibly could. Breathing properly at the same time.

Do you know what happened?

Nothing..... no panic attack, because I did not react with fear and remember fear creates more fear and panic.

At that moment, I was able to break "the anxiety cycle"

It took practice, it didn't happen overnight, and there were many setbacks.

But this was the way I started overcoming anxiety naturally, doing exercises and meditating.
Working techniques against Panic Attacks and Fears [Email List]

Learn how to cope with panic attacks and anxiety with simple exercises.
Developed by Non-profit charity fund "Kids Without Fear"
After your performance at school, we began to watch your materials and began to try. My husband was skeptical, but when he began to notice improvements in my condition, he believed in your program!
Charity work with school 1251
Reviews from those who have already joined

We do not provide social media links if a person is not sure about it. Only Alina agreed to leave a link to her page.
Thank you so much for everything you do! I found your story by chance through a search and learned to breathe in a square. They saved me several times already !! Joined the course. //translation

thank you very much for the advice and guidance, thank you for teaching me not to worry about memories.
Summer camp
You are almost there! ;)
We will send all materials to this email. Please type carefully. + We will give you access to community, breathing lessons, relaxing music, meditations and much much more!
Submitting this form you agree to our Privacy Policy
If you have a question - post it below.
comments powered by HyperComments
Sources used in the article.
  1. Clinical recommendations of the Ministry of Health of the Russian Federation. Panic disorder in adults. Year of approval: 2016. Professional associations: Russian Society of Psychiatrists
  2. The document "Features of panic attacks and how to deal with them"
  3. Wayne, A.M., Dyukova G.M., Vorobyova O.V., Danilov A.B. Panic attacks (neurological and psychophysiological aspects). M.: Eidos Media,
  4. Epidemiology of panic / NM Batelaan, R. De Graaf, AJ Van Balkom et al. // Magazine. Psychiatr. 2006.- Vol. 48
  5. Second Yu.I., Shprakh V.V. Features of the structure of panic attacks depending on the type of patient personality / Siberia. Honey Journal - Irkutsk, 2006
Privacy Policy for Charity Fund Kids Without Fear
At Charity Fund Kids Without Fear, accessible from, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by Charity Fund Kids Without Fear and how we use it.

If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us.

This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in Charity Fund Kids Without Fear. This policy is not applicable to any information collected offline or via channels other than this website.


By using our website, you hereby consent to our Privacy Policy and agree to its terms.

Information we collect

The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information.

If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide.

When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number.

How we use your information

We use the information we collect in various ways, including to:

  • Provide, operate, and maintain our website
  • Improve, personalize, and expand our website
  • Understand and analyze how you use our website
  • Develop new products, services, features, and functionality
  • Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes
  • Send you emails
  • Find and prevent fraud
Log Files

Charity Fund Kids Without Fear follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and a part of hosting services' analytics. The information collected by log files include internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information.

Cookies and Web Beacons

Like any other website, Charity Fund Kids Without Fear uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information.

For more general information on cookies, please read "What Are Cookies".

Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on Charity Fund Kids Without Fear, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit.

Note that Charity Fund Kids Without Fear has no access to or control over these cookies that are used by third-party advertisers.

Third Party Privacy Policies

Charity Fund Kids Without Fear's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options.

You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites.

CCPA Privacy Rights (Do Not Sell My Personal Information)

Under the CCPA, among other rights, California consumers have the right to:

Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers.

Request that a business delete any personal data about the consumer that a business has collected.

Request that a business that sells a consumer's personal data, not sell the consumer's personal data.

If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

GDPR Data Protection Rights

We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following:

The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service.

The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete.

The right to erasure – You have the right to request that we erase your personal data, under certain conditions.

The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions.

The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions.

The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions.

If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

Children's Information

Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity.

Charity Fund Kids Without Fear does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.