The quick physical trick that calms your panic—and works for kids too

Tuesday, 7 July 2026

Question: 'I'm fine one minute and then suddenly I'm panicking or feeling overwhelmed at work or when I'm out. I can't go home or take a break. What's a quick technique I can actually use that won't look weird?'

I love this question because it's so real. Overwhelm doesn't wait for convenient times. It hits you in the middle of a meeting, while you're at lunch with colleagues, or while you're shopping. There are definitely things you can do to help that won't involve lying on the floor in child's pose (although that can also be very beneficial).

Here's a three-step reset that takes about five minutes and can be done anywhere.

Step One: Stop the Chemical Cascade

Here's what's happening in your body when you feel overwhelmed: your brain has detected a threat. It doesn't matter if the threat is a charging tiger or a critical email from your boss. Your brain can't actually tell the difference. It just knows something feels dangerous, and it floods your system with neurotransmitters and hormones such as adrenaline and cortisol. That's the chemical cascade, and once it's started, it takes a while to wind down.

The trick is to interrupt it fast.

Your body needs to know that you're actually safe, and one of the fastest ways to send that message is through brief, vigorous movement which can alter and metabolise the chemicals just released in your system. Try fifteen to thirty seconds of intense physical activity like burpees, jumping jacks, sprinting on the spot, or anything that gets your heart rate up and your muscles engaged. If you're at work and that feels too obvious, even wall push-ups or squats in a bathroom will help.

If you genuinely can't do high-intensity movement (maybe you're in a meeting, or you've got injuries), ground yourself instead. Press your feet firmly into the floor. Make tight fists and release them a few times. Push your hands together hard. These subtle movements signal to your nervous system that you're here, you're present, and you're safe.

The point is to shift your body out of the panic response and back into the present moment.

Step Two: Breathe (5 to 7 breaths)

Once the immediate chemical surge has started to settle, slow breathing is your best friend.

Take five to seven slow, deep breaths. The simplest approach is to breathe in slowly through your nose for a count of 4 or 5, and out for a longer count, maybe 6 or 7. The key is that your exhale is longer than your inhale. That's what actually calms your nervous system.

Try and breathe from your belly, not your chest. Put your hand on your stomach and feel it expand as you breathe in. This is diaphragmatic breathing, and it triggers your parasympathetic nervous system (the part that helps you relax).

If you want to get fancy, try the physiological sigh. Take a big inhale through your nose, then a shorter top-up breath (another little inhale), and then a long, slow exhale through pursed lips. It sounds weird written out, but it's remarkably effective and you can do it anywhere without looking like you're doing anything special.

Step Three: Get Into Action

This is the bit that most people skip, and it's actually one of the most important.

Once you've calmed your nervous system, ask yourself this: 'What's one small thing I can do right now?'

This shifts your brain from feeling mode into thinking and doing mode. It moves you from 'I'm overwhelmed' to 'Here's what I can do about it at this point in time.' That's powerful.

Maybe the answer is 'I need to respond to that email' or 'I need to talk to my manager' or 'I need to step outside for five minutes.' Whatever it is, you've moved from panic to action, and that's where you regain your power.

The Reset in Practice

Fifteen seconds of movement, five to seven breaths, and then one small action. Five minutes, max. You can do this at your desk, in your car, or a quiet corner anywhere.

And here's a bonus: this trick works brilliantly on kids too when they're on the cusp of a meltdown. Twenty star jumps, bunny hops, or shuttle runs, and suddenly they're regulated and present instead of escalating. Their nervous system’s respond just as well as yours does.

You don't have to white-knuckle through overwhelm, try this technique now.