5 Quick Polyvagal Therapy Techniques for Managing Panic in Adelaide
If you’ve ever experienced a panic attack, you know the feeling—a sudden surge of fear, a racing heart, shortness of breath, and a sense that everything is spiraling out of control. It can feel like your body has been hijacked by anxiety, leaving you powerless in the moment. Whether you’re seeking an effective anxiety attack treatment, looking for guidance from a professional panic attack therapist in Adelaide, or exploring online panic attack help, the good news is that your body has built-in tools to help you regain control. It’s all about learning how to activate them.
That’s where Polyvagal Therapy comes in. This approach focuses on regulating the nervous system by engaging the vagus nerve, which plays a crucial role in calming the body. In this post, I’ll share five quick and effective Polyvagal Therapy techniques designed to help manage panic, ease anxiety symptoms, and restore a sense of safety. Whether you’re working with a panic attack therapist, exploring anxiety attack treatment options, or searching for online panic attack help, these techniques can be life-changing.
1. Humming: A Simple Way to Soothe Your System
You know that comforting feeling you get when softly humming a tune or singing in the shower? That’s not just a coincidence—it’s your nervous system responding to sound vibrations that naturally promote calm.
How to Do It:
When you feel a panic attack coming on, gently hum a calming melody, chant “Om,” or sing a soft, soothing song. Pay attention to how the vibrations feel in your chest, throat, and face. Keep the tone low and steady—it’s about the sensation, not the sound quality.
Why It Works:
Humming stimulates the vagus nerve, sending calming signals to your brain and activating the parasympathetic nervous system (aka your body’s relaxation mode). This helps shift you from fight-or-flight to a more grounded state.
Many people find that incorporating humming into their anxiety attack treatment plan helps reduce the intensity of panic symptoms. It’s also a simple tool recommended by many panic attack therapists because it’s easy to practice anytime, anywhere.
2. Cold Water Stimulation: A Quick Reset for Your Nervous System
Feeling like your anxiety is spiraling out of control? A splash of cold water might seem too simple, but it’s incredibly effective in stopping panic in its tracks.
How to Do It:
When you’re feeling overwhelmed, splash cold water on your face, focusing on the forehead, cheeks, and around the eyes. If you have ice available, you can press a cold compress to your face or neck.
Why It Works:
The cold activates your body’s “dive reflex,” which slows your heart rate, reduces panic symptoms, and engages the vagus nerve. This helps regulate your nervous system, easing the intensity of the panic attack.
Many panic attack therapists recommend this technique because it’s quick, accessible, and works even when anxiety feels overwhelming. It’s also a go-to strategy in many online panic attack help programs due to its simplicity and effectiveness.
3. Glottal Stop Breathing: Pause, Breathe, Reset
When you’re experiencing a panic attack or intense anxiety, breathing can feel shallow and out of control. That’s where this gentle breathing technique comes in, helping to reset your nervous system without feeling forced.
How to Do It:
Inhale slowly through your nose. Pause your breath gently for 2–3 seconds (think of it like a soft, natural pause, not a rigid hold). Then exhale slowly through your mouth. Repeat this for several cycles, focusing on the stillness during the pause.
Why It Works:
This brief pause stimulates baroreceptors in the body, which help regulate the vagus nerve. The result? A slower heart rate, reduced physical symptoms of anxiety, and a transition from fight-or-flight mode to a calmer state.
Breathing exercises like this are often part of anxiety attack treatment plans because they’re easy to learn and highly effective. Even if you’re relying on online panic attack help, guided breathing techniques are a cornerstone of nervous system regulation.
4. Social Engagement Cues: Calming Through Connection
Sometimes, the fastest way to calm a racing mind isn’t through self-soothing—it’s through connection with others. Even if you’re alone during a panic attack, you can still tap into your body’s social engagement system for relief.
How to Do It:
Call or message someone you trust. If that’s not possible, look at a comforting photo, imagine a loved one’s voice, or even watch a video of someone with a warm, calming presence. These small actions help create a sense of connection, even when you’re physically alone.
Why It Works:
Our nervous system responds to social cues—like eye contact, soothing voices, and facial expressions—that signal safety. Activating this system can help regulate emotions and reduce panic.
Many panic attack therapists encourage clients to build support systems and incorporate social engagement techniques into their anxiety attack treatment plans. If you’re seeking online panic attack help, virtual connections can be just as powerful for calming the nervous system.
5. Anchoring Touch: Ground Yourself with Gentle Contact
When anxiety feels like it’s pulling you out of the present moment, physical touch can be a powerful grounding tool. The right kind of touch signals safety to the brain, helping to ease panic attack symptoms.
How to Do It:
Place one hand on your chest and the other on your abdomen. Apply gentle, steady pressure—like giving yourself a comforting hug. Alternatively, cross your arms and squeeze lightly, focusing on the warmth and weight of your hands.
Why It Works:
This form of self-soothing sends signals of safety to the nervous system, activating the vagus nerve and helping you feel more anchored in the present moment. It’s simple yet powerful, often recommended by panic attack therapists for both in-the-moment relief and long-term regulation.
Even if you’re accessing online panic attack help, this technique can be practiced alongside virtual support. It complements other strategies in your anxiety attack treatment plan, reinforcing your ability to self-regulate.
Final Thoughts: You Have More Control Than You Think
Panic attacks can feel overwhelming, but you’re not powerless. Whether you’re working with a panic attack therapist, exploring different anxiety attack treatments, or looking for effective online panic attack help, these Polyvagal Therapy techniques can help you regain control.
Experiment with these methods, find what works best for you, and remember—calm isn’t just a distant goal. It’s within reach, one breath, one touch, and one small action at a time. ❤️
Ready to Take Control of Your Anxiety?
You don’t have to face panic attacks alone. If you’re ready to explore personalized strategies that go beyond quick fixes, book your Initial Consultation with me today. Together, we’ll create a tailored approach to help you manage anxiety, regulate your nervous system, and feel more in control—whether you’re in Adelaide or seeking online panic attack help.
🌿 Your path to calm starts here.