Stop The Spiral - A Breathwork Guide For Panic Attacks

Free 3-Step Guide - Understanding Your Body, Retraining Your Breath, Regaining Your Calm

A quick, science-based playbook to stop the spiral in the moment and build real resilience. Learn what panic is, why it happens and how breath can trigger it. My goal is to give you the tools for you to understand why it happens and how to break the loop.

Created by Lovisa Engstrand, Breath Science Practitioner, Specializing in the Nervous System & founder of the exhale collective.

What it is: A concise, mobile-friendly PDF you can use anywhere—when a surge hits or as a daily practice. Print out and leave it somewhere you can find it when next panic surge happens.

You’ll learn: Why panic happens (in plain English), how breath can accidentally trigger panic (state-dependent learning), and how to use breath + grounding to turn the alarm off.

Who it’s for: You get sudden waves of panic, dread, or “I can’t breathe.” You want clear, step-by-step help—no fluff, just what works. You’re new to breathwork or you want a tighter routine to prevent attacks. Or, you know someone who frequently suffers, and you want to be able to support them.

What’s inside:

Simplified Nervous System Education as it relates to Panic Attacks and High stress/Anxiety

S.N.A.P. Protocol (90-second calm-down): slow nasal breathing, grounding (3:3 method), and de-escalation cues you can run anywhere.

Breath & Body Tools: straw/pursed-lip breathing, lengthened exhale, humming, and heartbeat sensing to train interoception (mind-body awareness). Links within to guided materials.

2-Week Panic-Proof Program: 10–15 minutes/day with exact rep counts, where it fits in your schedule, and how to track progress, with links to guided materials.

What you’ll walk away with: A reliable plan for the first 90 seconds of a surge. A simple daily breathing routine that rewires the “breath = danger” association into “breath = safety.” More confidence in your ability to calm your own body—anytime, anywhere.

Format & access: PDF, instant download Phone-friendly.

Important: This free guide is for education only and isn’t a substitute for medical advice, therapy, or addressing root causes. Use it as a practical toolkit while you pursue broader support.

Want personalized help? I coach using the 5 Pillars of Health Approach (Movement, Stress Management, Nutrition, Sleep & Connection/Identity - not just breath and stress. Book a free 30-min discovery call to get a tailored plan that fits your life.