Pausa

You're in the right place

Let's breathe together

If you feel like you're having a panic attack, you're not alone

Pausa is here to help you. Mindful breathing can help calm your nervous system and reduce anxiety symptoms.

Start a breathing session now

This guided exercise is specifically designed to help you calm down in moments of crisis. It only takes a few minutes.

Duration: 5 minutes

Why does breathing help?

When you experience a panic attack, your body enters 'fight or flight' mode. Mindful breathing activates your parasympathetic nervous system, which is responsible for calm and relaxation.

Benefits of mindful breathing:

Calms your nervous system

Activates your body's natural relaxation response

Reduces heart rate

Helps normalize your elevated heart rate

Regains focus

Brings you back to the present moment and reduces racing thoughts

Regains control

Gives you a sense of control over your physical and emotional state

Common panic attack symptoms

Recognizing symptoms can help you understand what you're experiencing:

  • Rapid heartbeat or palpitations
  • Difficulty breathing or feeling of choking
  • Chest pain or discomfort
  • Trembling or shaking
  • Excessive sweating
  • Nausea or stomach discomfort
  • Dizziness or lightheadedness
  • Intense fear or sense of impending doom

Seek professional help if you need it

While breathing can help in moments of crisis, it's important to seek professional support. If you feel your symptoms are overwhelming or persistent, please contact a mental health professional.

In case of emergency:

  • 🇲🇽 Mexico: 800 911 2000 (Línea de la Vida)
  • 🇺🇸 United States: 988 (Suicide & Crisis Lifeline)
  • 🌍 International: Find your local crisis line

Additional resources

Seek professional therapy

Find a therapist specialized in anxiety and panic disorders

Learn about anxiety

Educational resources about anxiety, panic, and mental health

Join the community

Connect with others who understand what you're experiencing

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