These are practices for immediate help when you feel yourself starting to panic. Practice them on a regular basis to strengthen your nervous system and increase resilience and strength.

Box Breathing is for an immediate reset.

Exhaling with the syllable Voooo is recommended by trauma expert Dr Peter Levine

Train your breath to be of smooth, continuous and of even length breathing in and out. Use extended exhalations (breathe out up to twice as long as you breathe in) as a practice to build resilience and strengthen the nervous system. 

Watch Tapping and Tracing for Catastrophic Thinking. So often when we begin to panic we are fixated on thoughts of a worst-case scenario that is not even happening! Tap or trace then come back to working with your breath.