# @sonalibarthwall on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DVVROzhkZJA
- **Gondola URL:** https://gondola.cc/posts/61796402-sonalibarthwall-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/7d3dcfc54b.jpg
- **Posted:** 2026-03-01T06:51:03.000+00:00
- **Account Owner:** Sonali Barthwal | Psychologist (@sonalibarthwall) — https://gondola.cc/sonalibarthwall

## Caption

Panic attacks can feel overwhelming, but simple, research-supported techniques can help calm your body quickly. One effective method is using ice under your eyes and across your cheeks to trigger the dive reflex, which slows your heart rate and settles your nervous system. Controlled breathing is another powerful tool: inhale slowly through your nose, briefly hold, then exhale longer than you inhale to promote relaxation. Progressive muscle relaxation also reduces physical tension by systematically tensing and releasing muscle groups from your toes upward. These strategies work by directly regulating your body’s stress response and restoring a sense of control.

#panicattack #treatmentforpanicattack #sonalibarthwal

## Stats

- **Views:** 464
- **Likes:** 44
- **Shares:** 0
- **Comments:** 7

## Tags

sonalibarthwal, treatmentforpanicattack, panicattack

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